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Sarms Log

Menoitios777

Menoitios777

New member
Hey everyone,

So tomorrow is the day It all begins - I will be running the following 8 week sarms stack:
1-8 osta 25 mg once a day
1-8 s4 starting at 50 mg (2 doses 25 mg)
1-8 forma stanzol
1-8 gw 501516 10 mg a day (5 mg AM, 12 hrs later 5 mg)
3-8 Albuterol
1-8 HCGenerate
I plan on keeping a nice detailed log consisting of a break down of my diet and workouts, but the overall goal is to recomp. Really going to be going to be training hard & keeping the diet on point..so I couldn't be more excited to see what I can make happen on this run.

Training Schedule
1- Chest/tris
2- Back/traps/Bis
3-Legs/calves
4- Delts/traps
5- Back/Bis
6- Rest (Cardio/abs)
Repeat
*Will be doing cardio before/after lifting along with abs every day

Always open to suggestions/input
 
I started the exact same thing yesterday!!! I was going to do a anavar/tren a/test cycle, but with some recent bloodwork, I figured I needed to get my cholesterol back under control b4 I start my cycle, so I'm looking forward to reading your log.

Dylan's sarm cycles work wonders. I've already ran one, but the will be the first with GW501516
 
TryionLannister said:
I started the exact same thing yesterday!!! I was going to do a anavar/tren a/test cycle, but with some recent bloodwork, I figured I needed to get my cholesterol back under control b4 I start my cycle, so I'm looking forward to reading your log.

Dylan's sarm cycles work wonders. I've already ran one, but the will be the first with GW501516
Click to expand...

I couldn't agree more..ran some s4/osta last run and had some great results (DylanG helped me out on that one as well) - Pretty pumped up to see what I can make happen - Nice to have you along for the ride bro!
 
NoFatChicks91 said:
What kind of results did you get with the s4/osta stack. I imagine it leaned you out but did you put on any lbs?
Click to expand...

Muscles definitely got denser..a lot more vascular... not only did it lean me out nicely but I ended up at about the same weight I was previously at (175lbs)..Definitely felt like it was a successful run and wish I had gotten to keep a detailed log like I will be doing this time around.
 
My
Rat dropped two lbs. dropped a few bf% points and gained a little strength.

His results would have been better if I followed Dylan's advice to a T. But He deviated a
Little too often with diet and cardio. :(.
 
Last edited:
Subbed! Trying to decide what I should do with my current arsenal so maybe this will help :)
 
Tryion, it sounds like you still made some solid gains though.. I am sure thats the last time you'll stray from DylanG's guidance haha.. Thanks for stopping by bro.

Liffalot thanks for stopping by bro! Have you figured out what your doing in terms of running beast & sarms? Sounds like it would be a killer stack! but it seems like it would make the most sense to run a sarms stack following the beast/pct cycles.. Obviously I'm sure you have it covered but I would be interested to know what you end up doing.. Pumped to have you along for the run!
 
NoFatChicks91 said:
Im definately in on this log. I ran osta solo but I've really been eyeing this stack lately
Click to expand...

Nice to have you along for the run bro - How did the osta treat you when you ran it? I really loved the result I got from the double stack (s4/osta), so this triple sarms run is going to be killer.
 
DAY 1

Hope everyone is doing well, just wanted to fill you guys in on the first day of the new stack - Everything was really great! Diet was on point (although I felt as though I consumed quite a bit a food today.. but as you can see below, I keep it very clean). The gym was fantastic.. had a nice sweat going after the first set of cardio and by the time i left the gym I was drenched... Really pushed hard today & felt like I could have kept going! Maybe its due to the excitement of just starting up sarms (or perhaps the GW) but I was killin it in there.

Diet
- 30 g Whey Protein Isolate Cold-Filtration
- 8 eggs (one yolk) w/ onion, spinach
1/2 cup oats w/ several blueberries
- 1.5 servings Chobani (0%) w/ quarter grapefruit & xtend
- 2 hard-boiled egg whites, Spinach, 2 grilled 99% lean Turkey burgers (onion & mushrooms)
- Ground turkey meat (1 meatball) cooked w/ 5 egg-whites
- Pre workout (1:15 before): 1/2 c oats w/ several blueberries
(1 hr): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (Chest/Tris/Abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 4 egg whites
- 3 grilled 99% lean Turkey burgers (onion & mushrooms), spinach, Chobani 0% w/ xtend
- snacked on 2 egg whites & several strips of chicken I grilled for the week
- 2 scoops of protein (WPI, Micellar Casein, Egg white)

Training (Chest/Tris)
-1.75 mile Treadmill-
- Flat DB press ( Warm up 45, 55, 65, 75, 85, 85*DS)
- Plate Incline machine press (90, 140, 180*DS)*Neg
- Cable flys (27, 30, 33, 33, 27, 27)*Failure
- 2: Dips & overhead one-arm db extensions (35,35)
- 3: Reverse Grip pds (press downs) & one-arm pds (cables)
- 3: rope pds & reverse grip one-arm pds
- 3: cable kick backs & rope pds *Neg
-Abs-
-3.50 mile Treadmill-
-150 calls on Stepmill-

*DS = Drop set
*Neg = 5 sec negatives, rep till failure
*Failure = rep till failure
 
nice work bro... the gw is going to add to your endurance and it will do it very quickly... i love gw because it works fast! bro, you need to fix something here on your diet... it looks really good for the most part but the turkey burgers need to go... they are loaded with sodium and the amounts your eating are going to cause you to retain water... try to substitute fish or chicken in there... otherwise it looks good...
 
dylangemelli said:
nice work bro... the gw is going to add to your endurance and it will do it very quickly... i love gw because it works fast! bro, you need to fix something here on your diet... it looks really good for the most part but the turkey burgers need to go... they are loaded with sodium and the amounts your eating are going to cause you to retain water... try to substitute fish or chicken in there... otherwise it looks good...
Click to expand...

Thank you for the advice boss! Definitely will make the change.. I had the 99% lean meat in the fridge so I figured why not, but just cooked up about 14 large breasts for the week so I'll make the change tomorrow bro.
 
So here's another question. On the gw501516 it reads 30ml 5.0 mg/ml. So I've been dosing it as a full syringe since the syringe goes
Up to one full ml twice a day. whereas the osterine ive only dosed half a syringe once a day and the S4 twice a day at half a syringe.

My Question is that both my S4 and osterine read 30ml 50 mg/ml

So I afraid I'm overdosing the gw. Or is this label correct? that decimal point can make a huge difference.

Does this make sense?

I'm sorry to hijack your log bro, but I figured this was a good place to ask
 
Will be keeping an eye on this, running the same stack except GW @ 20mg for 4 weeks then dropping it out and running s4 osta the rest of the way, first half focused on fat loss 2nd half on muscle gains. My log is on this site if you wanna check it out but I think you're gonna love it, I'm on day 10 and loving it so far, osta hasn't even peaked yet as well. Cardio is key, also your diet is solid so you'll see great progress I'm sure, I'm following a different diet but getting insane results (intermittent fasting). I think the most important thing when cycling is working your ass off in the gym and hitting your macros and calories, that's when the results come, good luck iron brotha
 
stefnnn777 said:
Tryion, it sounds like you still made some solid gains though.. I am sure thats the last time you'll stray from DylanG's guidance haha.. Thanks for stopping by bro.

Liffalot thanks for stopping by bro! Have you figured out what your doing in terms of running beast & sarms? Sounds like it would be a killer stack! but it seems like it would make the most sense to run a sarms stack following the beast/pct cycles.. Obviously I'm sure you have it covered but I would be interested to know what you end up doing.. Pumped to have you along for the run!
Click to expand...

Yea it seems like its just kind of up in the air as to whether it would cause inhbition or what not, and I would really rather not waste either of them since they're such good substances on theyre own.

What I'll probably end up doing is running Beast for 30 days and then use the SARMS to bridge out of PCT. Should be great, looking forward to seeing how yours turns out :evil:
 
DAY 2

Diet
- 30 g Whey Protein Isolate Cold-Filtration
- 7 eggs (one yolk) w/ spinach & mushrooms
1/2 cup oats w/ several blueberries
- 2 servings Chobani (0%) w/ xtend
- 3 grilled 99% lean Turkey burgers (onion & mushrooms), spinach
- Two turkey meatballs w/ 1 egg, 4 whites
- 3/4 cup oats w/ blueberries
-(1 hr pre): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (Back/Bis/abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 3 egg whites, 2 grilled chicken breasts w/ spinach
- Filet of Tilapia w/ mushrooms
- 2 scoops of protein (WPI, Micellar Casein, Egg white)

Training (Back/Bis)
-2 mile Treadmill-
- wide grip lat pulldowns (120, 140, 180, 180*ds) & One arm low cable rows (45, 55, 65, 75)*Neg
-One arm t-bar row (75, 75, 75, 75)*Failure & DB shrugs (80, 85, 90, 90)*Failure
- DLs (225, 275, 225)
- One arm plate loaded row (135, 160, 160)*failure
- (5) Low back extensions holding 45 pound plate & kettle bell curls
- EZ bar curl (80, 80, 80)*Failure & db hammer curls (35, 35, 35)
- EZ bar cable curls (2)*Neg & One arm cable curls (2)*Failure
- Reverse grip cable curls (4) & One arm reverse grip (4)
--Abs-
-3 mile Treadmill-
-150 cals on Stepmill-

*DS = Drop set
*Neg = 5 sec negatives, rep till failure
*Failure = rep till failure

Hey everyone, just wanted to give you guys a quick update:
Had a really solid day today.. felt like the diet was real clean & on point. Training felt amazing today.. real intense pumps and vascularity so pretty excited to see what starts happening when everything starts taking full effect. Was freaking drenched in sweat by the time i was done with the sets of my back workout..even popped a blood vessel in one of my bis. Really happy with everything so far.. Advice is always appreciated so let me know if anyone has any suggestions.
 
kkklick said:
Will be keeping an eye on this, running the same stack except GW @ 20mg for 4 weeks then dropping it out and running s4 osta the rest of the way, first half focused on fat loss 2nd half on muscle gains. My log is on this site if you wanna check it out but I think you're gonna love it, I'm on day 10 and loving it so far, osta hasn't even peaked yet as well. Cardio is key, also your diet is solid so you'll see great progress I'm sure, I'm following a different diet but getting insane results (intermittent fasting). I think the most important thing when cycling is working your ass off in the gym and hitting your macros and calories, that's when the results come, good luck iron brotha
Click to expand...

Sounds like an interesting stack bro! I'll definitley be following along to see how everything goes on your run. Hoping to be able to get a bit more shredded while putting on a little quality mass. Cardio/diet are key for sure bro.. Thanks for following along boss!
 
liffalot said:
Yea it seems like its just kind of up in the air as to whether it would cause inhbition or what not, and I would really rather not waste either of them since they're such good substances on theyre own.

What I'll probably end up doing is running Beast for 30 days and then use the SARMS to bridge out of PCT. Should be great, looking forward to seeing how yours turns out :evil:
Click to expand...

Sounds like a real nice plan bro! I'm sure dylan could help you ensure that everything is fully utilized to its potential..I'm pumped to see how everything goes myself brotha, so thanks for following along!
 
DAY 3

Hope everyone is doing well, just wanted to let you guys know how day 3 went..Loving the endurance that I currently am getting from this stack...My legs were incredibly pumped after lifting or else I probably could have ran a little longer (not to mention its time for new running shoes).. Really felt good today and Ive been moving heavier weight a lot easier. Noticing some additional vascularity (in the abs & delta in particular). I have delts/tri tomorrow so hopefully I can get some pics up if I have the time.


Diet
- 30 g Whey Protein Isolate Cold-Filtration
- 7 eggs (one yolk) w/ onions & mushrooms
1/2 cup oats w/ several blueberries
- 2 servings Chobani (0%) w/ xtend
- 2 grilled 99% lean Turkey burgers (onion & mushrooms), spinach
- Two turkey meatballs w/ 1 egg, 4 whites
- 3/4 cup oats w/ blueberries
-(1 hr pre): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (legs/calves/abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 3 egg whites, 2 grilled chicken breasts w/ spinach, 2 servings chobani (0%) w/ extend
- 2 Filets of Tilapia w/ mushrooms
- 2 scoops of protein (WPI, Micellar Casein, Egg white)

Training (legs/calves)
-2 mile Treadmill-
plate loaded squat machine (270.. 3 sets*Failure)
leg press (270, 360, 450*failure)
leg press (360, 360, 360*failure) & kettle bell lunges (35s x 3)
laying hamstring curls & extensions
seated calf raise
standing calf raise
--Abs-
-2.5 mile Treadmill-
-100 cals on Stepmill-

*DS = Drop set
*Neg = 5 sec negatives, rep till failure
*Failure = rep till failure
 
Last edited:
Day 4
- 30 g Whey Protein Isolate Cold-Filtration
- 8 eggs (one yolk) w/ onions & mushrooms
3/4 cup oats w/ several blueberries
- 2 servings Chobani (0%) w/ xtend
- 2 grilled chicken breasts, spinach
- 1 turkey meatball w/ 1 egg, 4 whites
- 3/4 cup oats w/ blueberries
-(1 hr pre): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (legs/calves/abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 3 egg whites, 2 grilled chicken breasts w/ spinach,
2 servings chobani (0%) w/ extend
- 2 Filets of cod w/ onion
egg whites
- 2 scoops of protein (WPI, Micellar Casein, Egg white)

Training delts tris
shoulder press (40,60,80,90) & machine lat raise (65, 85, 85, 65)
bent over rear delt rows (40, 55, 55) & db shrug (85, 90, 90)
db lat raise (25, 30, 35*DS) & Front db raise (25, 30, 35*DS)
machine loaded shrug (2, 3, 4, 4, 4) (plates per side)
- 3: Reverse Grip pds (press downs) & one-arm pds (cables)
- 3: rope pds & reverse grip one-arm pds
- 3: cable kick backs & rope pds *Neg



Day 5
- 30 g Whey Protein Isolate Cold-Filtration
- 8 eggs (one yolk) w/ onions & mushrooms
3/4 cup oats w/ several blueberries
- 2 servings Chobani (0%) w/ xtend
- 1 turkey meatball w/ 1 egg, 4 whites
- 3/4 cup oats w/ blueberries
-(1 hr pre): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (legs/calves/abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 2 grilled chicken breasts w/ spinach
2 servings chobani (0%) w/ extend
- 2 Filets of cod w/ mushroom, spinach
egg whites
- 2 scoops of protein (WPI, Micellar Casein, Egg white)


Training (Back/Bis)
-1.5 mile Treadmill-
- wide grip lat pulldowns (120, 140, 180, 180*ds) & One arm low cable rows (45, 55, 65, 75)*Neg
-One arm t-bar row (75, 75, 75, 75)*Failure & DB shrugs (80, 85, 90, 90)*Failure
- One arm plate loaded row (135, 160, 160)*failure
- (5) Low back extensions holding 45 pound plate & kettle bell curls
- EZ bar curl (80, 90, 90)*DS & db hammer curls (35, 40, 40*DS)
- EZ bar cable curls (2)*Neg & One arm cable curls (2)*Failure
- Reverse grip cable curls (4) & One arm reverse grip (4)

Hope everyone is doing well.. Just wanted to update everything for today/yesterday..Everything has been really busy as the summer has been coming to an end.. Lots of little things to take care of but still getting really nice lifts in..Only got in a 1.5 miles today on the treadmill which was disappointing but ill be making that up. Definitely noticing some increased vascularity and overall feeling excellent during my lifts.. Tomorrow is my off day so going to do a real mini-fast up until 12 and get some constant rate cardio/abs in.
 
Day 6
- 30 g Whey Protein Isolate Cold-Filtration
- 6 eggs (one yolk) w/ onions & mushrooms
- 2 servings Chobani (0%) w/ xtend
- 2 Filets of tilapia w/ onion
- 2 servings Chobani (0%) w/ xtend
- 2 grilled chicken breasts, spinach
- 3 egg whites, 2 grilled chicken breasts w/ spinach,
4 egg whites w/ onions/green peppers
- 2 scoops of protein (WPI, Micellar Casein, Egg white)

Just wanted to give you guys a quick update..Today was a rest day, so just got some constant rate cardio in & hit the abs hard (on an empty stomach). Can't wait to start throwing some weight around in the gym tomorrow (chest/tris).. Body is feeling great & overall looking more vascular throughout the day.. Couldn't be more excited to kill it!
 
DAY 7

Diet
- 30 g Whey Protein Isolate Cold-Filtration
- 7 eggs (one yolk) w/ onion, green peppers
3/4 cup oats w/ several blueberries
- 2 servings Chobani (0%) w/ xtend
- 2 chicken breasts, Spinach
- Ground turkey meat (1 meatball) cooked w/ 4 egg-whites
- Pre workout (1:15 before): 1/2 c oats w/ several blueberries & half apple
(1 hr): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (Chest/Tris/Abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 3 egg whites
- Cod filet w/ onions Chobani 0% w/ xtend
- 2 chicken breasts w/ spinach
- 2 scoops of protein (WPI, Micellar Casein, Egg white)

Training (Chest/Tris)
-1 mile Treadmill-
- Flat DB press ( Warm up 45, 55, 65, 75, 85, 85*DS)
- Plate Incline machine press (90, 140, 180*DS)*Neg
- floor press (65, 65, 65)
- Cable flys (27, 30, 33, 33, 27, 27)*Failure
- 3: Reverse Grip pds (press downs) & one-arm pds (cables)
- 3: rope pds & reverse grip one-arm pds
- 3: cable kick backs & rope pds *Neg
-Abs-
-4 mile Treadmill-

Loving the vascularity that I am experiencing all day.. Might cut back on the yogurt a little bit and try to really get those lower abs coming through a bit more..Anyone have any input on my diet? Feel like I am keeping the calories clean & taking in enough to be building some muscle while shredding up a little bit. But overall training went really well w/ the exception of I am starting to get some shin splints.. nothing I can't run through but I might try to diversify the cardio I am doing a little which should help out a bit.
 
Hope everyone is killin it & reaping the rewards! As the summer comes to a close, everything has been quite hectic.. Just wanted to give those of
you following along a quick update: tweaked the split for the previous days just slightly cause today was a mandatory rest day (due to traveling)
1) chest/ lateral delts/ tris
2) back/ rear delts/ bis
3) legs/ calves
4) rest but lifted lots of heavy items up stairs

Slight vision sides are present but nothing significant. Getting some amazing pumps & vascularity in the gym..been pushing around heavier weight and the endurance I'm getting from GW is extremely nice. Muscle hardness is up & really enjoying the addition of gear to my current supps.

Pumped to be back to my normal pace so expect some detailed training / diet logs tomorrow.. I'll try to get some pics up too (my bad on the delay)
 
mtsteve said:
I hate to sound like a muppet, but how are you taking the GW 50156? is it orally or sub-q?
Click to expand...

Yep all sarms are oral bro.


Damn my man your diet is spot on! If you're looking to cut, thats the biggest obstacle and it looks like you've got it tackled very well.

How do you like that Chobani?
 
Menoitios777 said:
DAY 7

Diet
- 30 g Whey Protein Isolate Cold-Filtration
- 7 eggs (one yolk) w/ onion, green peppers
3/4 cup oats w/ several blueberries
- 2 servings Chobani (0%) w/ xtend
- 2 chicken breasts, Spinach
- Ground turkey meat (1 meatball) cooked w/ 4 egg-whites
- Pre workout (1:15 before): 1/2 c oats w/ several blueberries & half apple
(1 hr): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (Chest/Tris/Abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 3 egg whites
- Cod filet w/ onions Chobani 0% w/ xtend
- 2 chicken breasts w/ spinach
- 2 scoops of protein (WPI, Micellar Casein, Egg white)

Training (Chest/Tris)
-1 mile Treadmill-
- Flat DB press ( Warm up 45, 55, 65, 75, 85, 85*DS)
- Plate Incline machine press (90, 140, 180*DS)*Neg
- floor press (65, 65, 65)
- Cable flys (27, 30, 33, 33, 27, 27)*Failure
- 3: Reverse Grip pds (press downs) & one-arm pds (cables)
- 3: rope pds & reverse grip one-arm pds
- 3: cable kick backs & rope pds *Neg
-Abs-
-4 mile Treadmill-

Loving the vascularity that I am experiencing all day.. Might cut back on the yogurt a little bit and try to really get those lower abs coming through a bit more..Anyone have any input on my diet? Feel like I am keeping the calories clean & taking in enough to be building some muscle while shredding up a little bit. But overall training went really well w/ the exception of I am starting to get some shin splints.. nothing I can't run through but I might try to diversify the cardio I am doing a little which should help out a bit.
Click to expand...

Your diet is spot on so far man, keep it up, I'm always interested in these type of logs
 
Hey guys sorry for the inconsistency but everything has been crazy to say the least (things should slow down by friday/saturday allowing for more regular posts) - Yesterday (wednesday) was the start of my third week of this stack & so far the results have been pretty awesome! The weight has remained constant and the abs are looking denser & I'm noticing more and more vascularity in my core overall.. which i think looks badass haha.

Day 15
Diet
- 50 g Whey Protein Isolate Cold-Filtration / WPI, Micellar Casein, Egg white
- 8 eggs (one yolk) w/spinach
3/4 cup oats w/ several blueberries & spoon of peanut butter powder (PB2)
- 2 servings Chobani (0%) w/ xtend
- 2 chicken breasts, Spinach
- 6 eggs (only one yolk)
- 6 eggs (one yolk) w/ PB2..freaking awesome combo by the way!
- Pre workout (1:15 before): 3/4 c oats w/ several blueberries & natural apple sauce
(1 hr): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (back/bis/Abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 1 egg white and chugged some liquid egg whites
- 2 tilapia filets w/ spinach
- 2 scoops of protein (WPI, Micellar Casein, Egg white)

Training
wide grip lat pulldowns (120, 140, 180, 180*ds) & One arm low cable rows (45, 55, 65, 75)*Neg
-One arm t-bar row (50, 75, 75)*Failure & DB shrugs (80, 85, 90)*Failure
- close grip t-bar row w/ 25 pound plates (100, 125, 150*DS)
- One arm plate loaded row (135, 160, 160*DS)*failure
- (3) Low back extensions holding 45 pound plate & kettle bell curls
- db hammer curls (35, 40, 40*DS)
- machine preacher curls (single arm) (3)*Negs & One arm cable curls (3)*Failure
- One arm reverse grip (4)
Followed this with some solid weighted ab work, 2 mile treadmill sprints, and 250 cals on the stair-stepper.
 
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