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Sarms1 Ostarine (MK-2866) Log

T

travishibachi

Member
What's up guys today is the end of the first day starting my rat on an 8 week cycle of MK-2866 otherwise known as ostarine. I would like to thank Dylan, Baller Extraordinaire, for giving my rat the opportunity to try out a sarm from a relatively new company called sarms1. Seeing as I don't have any experience with sarms I'm very excited to try out a quality product and to see what kind of results my rat can obtain. Since osta is renowned for its ability to act almost exclusively on skeletal muscle with little to no suppression I hope to add some functional muscle to his weaker leg. As the saying goes, "You're only as strong as your weakest link."
Here is some information upfront about my training routine, diet, description of the product etc.

Stats
Height: 5'9"
Weight: approx 172-176
Body fat: consistently<10%
Training routine: Randomized but try to do strength MWF and conditioning T, TR, Sat. Sundays are usually recovery or recovery run for 60-90 min
Training type: Kettlebells, gymnastic ring work, bodyweight, Olympic lifting, randomized circuits, trail runs for speed work/aerobic conditioning, CrossFit etc
Training(in years): 6-7
Diet: Intermittent fasting on conditioning days, high caloric/carbohydrate intake for powerlifts, olympic lifting
Supplements: Beta alanine, ginger, creatine mono, ginkgo biloba, krill oil, probiotic, yohimbe occasionally, HcGenerate once I have $$$
Fluid intake: 1-1.5 gallons of water/day not including food e.g. apples, oranges etc

Sarms1
Product: Ostarine (MK-2866)
Shipping: HIGHLY IMPRESSED. Was shipped out on Thursday and arrived at my house Saturday afternoon around 330. Outstanding, sarms1! Simply outstanding. Speedy shipping is highly underrated in my opinion especially concerning sarms.
Benefits: Added lean muscle, recomp, *endurance, good for PCT etc.
Dosage: 25 mg ED in AM for 8 weeks (sarms1 osta=50 mg/ml@30 ml)
Taste: Bleh...

My workout today was fairly easy considering I did 45 handstand pushups and 400 air squats on Friday. My legs are still not functioning which has made going up and down steps hazardous haha. The workout is as follows:

KB clean-and-press (C&P)@53#: 3 ladders of 1-4/side (w/1 min rest in between ladders)
The purpose of this workout is just to increase pressing and unilateral strength with the kettlebell. I usually alternate the clean-and-press exercise with bodyweight pullups but I couldn't get to the gym today so I had to free ball it with one of my kettlebells I keep at my house in case I'm cramped on time.

Obviously my rat hasn't felt anything from one day of osta but I can't wait 'til it kicks in. I'd once again like to thank Dylan for letting my rat try out this fantastic product and appreciate any and all who will be following this log. Hurry up and work, sarm! :D
 
There's no doubt you're going to have some great results from this sarm. Keep us updated!
 
You will definitely get the healing benefits qualities from osta bro... Osta was specifically designed to prevent muscle wastage as well as provide healing benefits... I am really looking forward to seeing your progress... keep the updates coming bro...
 
Day 2

Obviously haven't felt anything from the osta after just 2 days but my training is going well. Since I usually try to do power cleans or deadlift on Mondays I decided to switch it up a little bit. Ended up doing kettlebell swings with a 50 lb resistance band to do some posterior chain stuff and did A LOT of pushups for endurance.

KB swings@53#(added 50# resistance band):5x10 (Rest 1-2 min)
Pushups: Originally 10x10 on the min (meaning every 60 sec)=>24x10 on min+"AMRAP"--as many reps as possible--20=240+20=260 total

This is the most pushups I have done in one workout and was surprisingly easy. Each set of 10 took me approximately 12-15 seconds to complete leaving the remaining time for rest. I have begun doing banded kettlebell swings in order to increase my deadlift and squat numbers because the resistance band places a tremendous amount of load on the hamstrings especially on the downward part of the swing. Since eccentric means absorbing force that means that you are strengthening your posterior chain far more extensively than if you were to just squat or deadlift heavy all the time. The band also requires that you explode your hips forward so the kettlebell will maintain its normal arc path. I'm really looking forward to this MK doing wonders who knows what I'll be able to do once it kicks in?!!
 
meathead96 said:
Good luck man, I'm very excited to see how the osta treats you.
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Thanks broseph I'm trying to be patient until it kicks in. One thing I have noticed is that my body has already gotten used to the "Everclear-esque" taste of osta which almost put me down for the count on Monday. Today wasn't nearly as bad and I've been trying to take my dose under the tongue like some guys have mentioned. Not nearly as terrible ha.
 
Day 3

Today's workout was kind of tough. It's been crappy weather so I haven't felt like making the 15 min drive to my friend's house to train (I own all of my own equipment). I'm still recovering from a sinus infection since I get them every year like clockwork so I've been doing a lot of kettlebell stuff at my girlfriend's house. Chest is becoming VERY sore but that's what I get for doing a shit ton of pushups haha. Here was the workout:

Left side (weaker leg) hip flexion hold: 5:00 total time
1-arm 1-leg banded kettlebell DL(53+50 lb band): 3x10/side
1-arm banded RDL(Romanian deadlift)53+100 lb band: 2x5/side
2-arm banded RDL(53+100 lb band): 1x10
2-arm SDHP (sumo deadlift high pull)53+50 lb band: 1x50

The sumo deadlift high pulls with a 50 lb band were a bad idea. My deltoids are pretty sore from the pushups so the last 20 reps or so were not enjoyable. However, after doing all of my regular exercises with bands whether it be pushups, deadlifts, kettlebell swings etc. doing them without a resistance band then feels like a warm up set. Still not feeling anything from the osta but I shall be patient because the benefits are worth waiting for!
 
Aussi muscle said:
Il be following mate very interested in your results, good luck.
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Thanks, buddy. Sarms are brand new to me so when I start feeling it kick in and seeing results I will know for sure. I'll probably try to post a progress pic every week to see what kind of body recomp benefits I get out of it too.
 
Day 4

Today was conditioning and I haven't run on the nature trails by my house in awhile so I figured what the hell. It was 48 degrees, wet and a lot of leaves have fallen so it's tough to distinguish the trail from the rest of the wilderness. I ended up doing my normal route which is a figure-8 and the last part is uphill and then opens up into the cemetery where I end up running on the edge so I don't get close to the graves out of respect. Total time ran was 35:45 which is not too bad considering it usually takes 37 minutes or so to do the whole thing. I've been trying to do the first half of my run slow and then picking it up for the last half so my body will get used to being tired for long distances. Hopefully this will improve my conditioning because I got a huge cramp in my side today (probably from lack of potassium) at the end and just made myself run through it. Stay tuned for tomorrow's updates!
 
Friday-Day 5

I've been taking my osta@25 mg when I wake up although some days I will sleep in if I need to depending on how sore I am, but I've been trying to keep a fairly regular sleep schedule. Today was Day 5 so I usually try to do back squats but I haven't done front squats in awhile so I did a short and sweet workout around 5:00.

EMOM(every minute on the minute) Front squat: 5 on the min for 5 min@50-65% 1RM.
1st min: 185
2nd min: 205
3rd min: 205
4th min: 205
5th min: 225

I haven't done front squats in probably 2-3 months and haven't done my cleans above 185. I was having to use a thick bar since my buddies and I broke the regular Olympic bar doing deadlift which sucked but the bar was left out in the rain and served its purpose for a few months haha. This is the heaviest I've ever gone for this workout...I did it once before and did 205 for each set of 5. Considering I haven't front squatted heavy in several months I'm pretty satisfied but my front rack position is not up-to-par due to a lack of mobility so that's my fault obviously. Closing in on that 7-10 day mark that Dylan mentioned so hopefully it kicks in over the weekend or next week. I plan on working out tomorrow in the afternoon since my friends belong to a CrossFit gym and they have a free community class on Saturdays. It's mostly bodyweight so I will be getting in some extra cardio which is nice although I hate rowing or running cuz after 5 days in a row of working out my body needs a break! Sunday is normally my day off but I will post an update anyway. Cheers to the weekend, guys!
 
Great update! You won't notice any sudden "kick-in" or anything but you'll slowly start seeing gains come on after each workout
 
travishibachi said:
Friday-Day 5

I've been taking my osta@25 mg when I wake up although some days I will sleep in if I need to depending on how sore I am, but I've been trying to keep a fairly regular sleep schedule. Today was Day 5 so I usually try to do back squats but I haven't done front squats in awhile so I did a short and sweet workout around 5:00.

EMOM(every minute on the minute) Front squat: 5 on the min for 5 min@50-65% 1RM.
1st min: 185
2nd min: 205
3rd min: 205
4th min: 205
5th min: 225

I haven't done front squats in probably 2-3 months and haven't done my cleans above 185. I was having to use a thick bar since my buddies and I broke the regular Olympic bar doing deadlift which sucked but the bar was left out in the rain and served its purpose for a few months haha. This is the heaviest I've ever gone for this workout...I did it once before and did 205 for each set of 5. Considering I haven't front squatted heavy in several months I'm pretty satisfied but my front rack position is not up-to-par due to a lack of mobility so that's my fault obviously. Closing in on that 7-10 day mark that Dylan mentioned so hopefully it kicks in over the weekend or next week. I plan on working out tomorrow in the afternoon since my friends belong to a CrossFit gym and they have a free community class on Saturdays. It's mostly bodyweight so I will be getting in some extra cardio which is nice although I hate rowing or running cuz after 5 days in a row of working out my body needs a break! Sunday is normally my day off but I will post an update anyway. Cheers to the weekend, guys!
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yea everything with osta was slow but steady with me, including gains.Not sure about others but that is my experience. Hang in there, it will come.

im following
 
Thanks guys! Honestly I feel like I've been making a lot of progress as far as my strength and my conditioning so seeing gains will be awesome to experience. If I can increase my lifts and stamina by 10% that will be a huge jump for me.
 
travishibachi said:
Thanks guys! Honestly I feel like I've been making a lot of progress as far as my strength and my conditioning so seeing gains will be awesome to experience. If I can increase my lifts and stamina by 10% that will be a huge jump for me.
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Exactly! We only want to take small steps at a time anyways. Too much weight or strength at once just means more sides and injuries to come.
 
Jbranken said:
Exactly! We only want to take small steps at a time anyways. Too much weight or strength at once just means more sides and injuries to come.
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Yessir. And it takes 3 weeks anyways before your body adapts to any strength increases you've made so it's not like your strength is going to skyrocket overnight. Good thing I'm on MK for 8 weeks :)
 
travishibachi said:
Yessir. And it takes 3 weeks anyways before your body adapts to any strength increases you've made so it's not like your strength is going to skyrocket overnight. Good thing I'm on MK for 8 weeks :)
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the great thing about mk is its gradual and continuous so you will be making gains the entire cycle and you will see it just continue to shine over time bro...
 
Saturday-Day 6

Today was conditioning. I had planned on going to my friend's CrossFit gym today for the community class, but I forgot that he had a competition today and chances are they weren't having open gym anyways. So....I did kettlebell swings. A lot of them. The only shitty part was that my grip endurance was not at 100% (probably from doing so much kettlebell stuff this week). However, the only set I had to take breaks on was the last set of 50 and I ended up only doing 3 rounds since my forearms were burnt out. Here is how the workout is laid out:

1-5 rounds of KB swings(53# KB for me): 10 swings/rest 30 sec, 15 swings/30 sec, 25 swings/30 sec, 50 swings (Rest 3 min)

So each round is 100 swings and you're supposed to alternate between swings and another exercise like dips, push ups, pullups etc. I worked out at my house again and stuck to just swings since I've worked out the last 5 days so no need in breaking myself down anymore than necessary. I even decided to record my split times for each round cuz I'm a nerd when it comes to tracking progress!

Round 1: 5:00
Round 2: 5:50
Round 3: 5:32

These times are including the 30 sec rest between each mini-set of swings and as you can see I fell off a little bit on the second round but luckily found my balls before the beginning of the third round. The couple times I've done this workout my splits for each round are between 5 and 6 minutes and the time is contingent upon how long it takes me to finish the set of 50. Tomorrow will be a rest day most likely unless I'm feeling froggy and decided to go on a recovery run. I'm not sure how my legs will feel tomorrow after those front squats since DOMS usually hits me like clockwork at the 48 hour mark. Chances are I'll be fine since it was only 25 reps but then again I haven't done front squats in awhile so who knows??? Hope everyone's weekend is going well!
 
dylangemelli said:
the great thing about mk is its gradual and continuous so you will be making gains the entire cycle and you will see it just continue to shine over time bro...
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I have no doubt it will, dylan. I'm just wondering what's going to occur when I finally realize it's kicked in haha. The adaptive mechanisms of the human body always continue to astound me.
 
meathead96 said:
Nice conditioning workout bro, keep hittin it hard!
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Thanks, bro! Hopefully my round times will continue to go down and I can finally tackle all five rounds eventually. I did 4 last week and couldn't feel my hands by the end haha. Damn kettlebell grip endurance.
 
Sunday-Day 7

Sunday was supposed to be a recovery day so I didn't really do much besides play League of Legends with my buddy most of the night; however, I did end up doing some plank stuff as well as some rehab exercises for my leg including 5 minutes total for a 1-leg hip bridge and and a hip flexion hold which was also 5 min total.

Rolling plank(left side plank, right side plank, regular plank): 2:00/2:00/2:00
Hip flexion hold-5:00 total
1-leg hip bridge-5:00 total

Flutter kicks (4 count): 100

Hope everyone had a good weekend I'm ready to kill it again this coming week. Beast mode!
 
travishibachi said:
Thanks, bro! Hopefully my round times will continue to go down and I can finally tackle all five rounds eventually. I did 4 last week and couldn't feel my hands by the end haha. Damn kettlebell grip endurance.
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Haha that's pretty intense dude.You'll def get there bro...keep at it.
 
Monday-Day 8

Today was strength and as much as I've tried to do deadlift or heavy cleans on Mondays in the past my body still needs a little rest from the previous days. I also work security at a bar on the weekends so I've been working around the slight CNS fatigue that hits me due to my sleep schedule being a little outta whack. I feel pretty good although I haven't been eating as much lately. This is partially because it has a become a chore to feed myself since I literally have to eat every 3 or 4 hours so I've said fuck it the last couple weeks and I've just been fasting for 15-16 hours. My weight always fluctuates depending on how much I eat so if I don't get enough calories I actually lose weight despite the fact that I'm a mesomorph. 2-3 weeks ago I weighed in at 175 and felt kind of soft but this was also after eating a whole pizza to myself haha. Yesterday I weighed myself and I am at 171 but I'm not positive that the scale is consistent or accurate. I've been getting leaner from doing lots of kettlebell circuits and my strength is still going up so I guess my body is responding well to my diet and training. Here was today's workout:

Turkish getups(53#): 1x3/side *used as a warm up/activation/core exercise*
Resistance band bird dogs(left side w/50 lb band): 2x20 (2 min rest)

Descending ladder 10,9,8[. . .] 1 of: Kettlebell clean/side, handstand pushups+30 sec static hold at end *For time not including hold*

Time-10:55
Reps
(KB clean@53): 55/side
HSPU(strict no kip): 55

Cooldown: 5 min invisible jump rope

Handstand pushups are getting easier as time has passed fortunately. I used to be terrible at them but improved by resting at the bottom position for 1-3 seconds and then focusing on pressing through the floor/ground. I haven't done kettlebell cleans in a few weeks so I threw them into my workout for shits and gigs. This was a pretty solid strength and conditioning workout all-in-one. 1 week down 7 more to go!
 
nice work today bro... i know what that schedule can be like and it makes developing a consistent pattern difficult but you can do it... keep pushing through as you are and the hard work is going to continue to pay off... you should start seeing gradual gains coming on soon...
 
Tuesday-Day 9

Took my 25 mg (0.5 ml) today when I woke up around 130. I've been having trouble falling asleep which normally doesn't bother me since I'm a night owl but I've been going to bed REALLY late. It doesn't matter when I try to go to bed my body doesn't want to shut off until the wee hours of the morning which is annoying sometimes. Anywho...today was supposed to be conditioning but I haven't been consistent with my power cleans so I decided to do them today. The good part is that I did them on the min (EMOM) so I got in a good strength exercise that also included conditioning and tests your CNS' ability to recover with minimal rest. The bad news is that my upper back was fatigued from handstand pushups yesterday(go figure) so keeping my torso upright was more difficult than usual. I haven't gone heavy in a few months and luckily the workout I looked up was: 2 hang clean on min@75% 1RM for 10 min. I modified it to 2 power cleans on min@75% (around 175 for me) and I upped it to 185. I did power cleans because I've been trying to work on the transition between the first and second pull and I've been doing heavy deads so 185 was a good weight for this workout.

Warm up: 5 power clean@135
Hip flexor stretch: 2 min per side
Power clean(EMOM): 2 power clean on min@75% 1RM(~185) for 10 min+remaining time held in front rack position(still need to improve elbows are too low)
Reverse hyper extensions: 2x10 (1 min rest)

Cooldown: 5 min hang

I wanted to do 2 sets of 20 for the reverse hypers but holding onto a bench while balancing on a Swiss ball makes it difficult to keep good form for 20 reps. Could've done 4 sets of 10 but wanted to get home since I was tired from all those power cleans. On a positive note, my strength with most exercises has stayed the same or gone up despite the fact that I haven't done some of them in weeks. I've been trying to remember to do press, squat and deadlift at least once a week so maybe writing it down or specifying certain days will help with my routine. There's just so many things I want to do to be well-rounded that it's tough to remember every little thing so I will probably narrow down the number of exercises I do in the future. I'd rather be really good at the power lifts than just slightly above average for things that don't really account for much overall. Tomorrow is strength but I will probably do some bodyweight movements so I get in some conditioning too.

I still haven't noticed anything from the osta but I'm sure it will start to kick in gradually these next few days. Oh yeah...it's also cold as shit outside. If I keep running it will probably be on the track instead of trails cuz they get sketchy as fuck once it's cold and wet. No sense in twisting my ankle or something when I can do my cardio in some other way. BLAH!
 
Wednesday-Day 10

Today was strength but my hamstrings are sore as FUCK from power cleans yesterday so I changed today to core/conditioning. Tomorrow will probably still be conditioning but maybe something more like Tabata, boxing, high intensity etc. I also have been trying to include rehab exercises on MWF since they parallel strength and core stuff.

Warm up: 5 gymnastic ring pass throughs

Rehab exercises
1-arm 1-leg RDL(50# band): 3x10 (2 min rest)
Seated external rotation(50# band): 2x20 (2 min rest)

Workout
Flat back front lever(60 sec total): 45/15
Death by pullups, push ups: Do 1 pullup on the min, 2 pushups on the 2nd min, 3 pullups the third min etc. until failure. If round cannot be completed continue reps within a 20 minute time cap. I called it a day once I could not complete the pullups since form is everything on gymnastic rings.
Pullups: 1,3,5,7,9,11,13,15+13
Pushups: 2,4,6,8,10,12,14,16

Total
Pullups:77
Pushups:72

I was extremely tired after this workout but I was happy with how far I got with my pullups. Pushups weren't a problem at all but I've been doing them on a much more regular basis. Time to go to bed!
 
meathead96 said:
Good workout man, keep hittin it hard. I'm sure it will kick in soon. And yeah I hate the cold too.
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Thanks, bro! I've been busting my ass no joke. I should probably do some slightly less ridiculous workouts ha.
 
Impressive workout. Bet you look pretty pumped after all of those push-ups/pull-ups
 
Jbranken said:
Impressive workout. Bet you look pretty pumped after all of those push-ups/pull-ups
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Thanks, bro. Definitely felt like an alpha male after all those pullups and got a nice pump out of them too haha. I'm going to try to post progress pics as soon as I can find a sim card for my phone.
 
Thursday-Day 11

Today was conditioning and since I'm pretty sore from the previous days I decided just to do 10 sets of 10 burpees with one minute rest in between each set. I also kept track of how long each set took...do you know why? Cuz I'm a nerd that's why.

Warm up: 5 min invisible jump rope

Round 1: 36.14
Round 2: 36.22
Round 3: 33.28
Round 4: 27.33
Round 5: 26.98
Round 6: 23.23
Round 7: 24.55
Round 8: 24.47
Round 9: 25.16
Round 10: 24.49

Cooldown: 5 min invisible jump rope, 2 min foam roll for back

Total: 100

This was a nice little workout because I got some cardio in without overdoing it. I probably could've done each set nice and easy but I wasn't out of breath especially after a full minute of rest in between. Tomorrow is strength so let's see if I can knock out some deads and perhaps back squats since I did front squats last week. Thank goodness the weekend is here!
 
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WolfpackAlpha said:
Those are some amazing workouts, good job bro. :)
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Thanks, dude. I've been pushing myself mentally more than physically especially with these bodyweight workouts since I have to do my pullups on gymnastic rings (no straight bar in my garage). Seems to be working out pretty well though!
 
travishibachi said:
Thursday-Day 11

Today was conditioning and since I'm pretty sore from the previous days I decided just to do 10 sets of burpees with one minute rest in between each set. I also kept track of how long each set took...do you know why? Cuz I'm a nerd that's why.

Warm up: 5 min invisible jump rope

Round 1: 36.14
Round 2: 36.22
Round 3: 33.28
Round 4: 27.33
Round 5: 26.98
Round 6: 23.23
Round 7: 24.55
Round 8: 24.47
Round 9: 25.16
Round 10: 24.49

Cooldown: 5 min invisible jump rope, 2 min foam roll for back

This was a nice little workout because I got some cardio in without overdoing it. I probably could've done each set nice and easy but I wasn't out of breath especially after a full minute of rest in between. Tomorrow is strength so let's see if I can knock out some deads and perhaps back squats since I did front squats last week. Thank goodness the weekend is here!
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Damn bro. That sounds intense!
 
great workout bro... burpees can really be a big benefit... next cycle you need to add gw and you will see such a big enhancement with your stamina... it stacks very well with osta...
 
Good conditioning, good luck with those squats and deads. I did those earlier this week. They will take it out of you.
 
Friday-Day 12

Today was strength and for the sake of simplicity and time I decided to do a deadlift workout on the min and a squat workout on the min. This ensures that I am increasing my strength but also teaching my CNS to become more efficient due to the decreased rest periods. I pr'd on my thick bar deadlift for this particular workout. I made the squats into jump squats and sat at 185 which is a good weight for me concerning jump squats(I went ass-to-grass).

Warm up: 5 min jumping jacks

Thick bar deadlift(EMOM): 8x1 on min@365

(Rest 3 min)

Jump squats(ass-to-grass): 5x2 on min@185

Deadlift(thick bar): 8@365
Jump squats: 10@185

Cooldown: 5 min hang

I didn't have time to do my rehab exercises before I head into work so I will do them tomorrow. They will most likely be 1-arm 1-leg RDL, resistance band bird dogs and hip hikes/seated resistance band external rotation. I usually pick 3 exercises to do when pertaining to rehab stuff. Cheers to the weekend!
 
travishibachi said:
Friday-Day 12

Today was strength and for the sake of simplicity and time I decided to do a deadlift workout on the min and a squat workout on the min. This ensures that I am increasing my strength but also teaching my CNS to become more efficient due to the decreased rest periods. I pr'd on my thick bar deadlift for this particular workout. I made the squats into jump squats and sat at 185 which is a good weight for me concerning jump squats(I went ass-to-grass).

Warm up: 5 min jumping jacks

Thick bar deadlift(EMOM): 8x1 on min@365

(Rest 3 min)

Jump squats(ass-to-grass): 5x2 on min@185

Deadlift(thick bar): 8@365
Jump squats: 10@185

Cooldown: 5 min hang

I didn't have time to do my rehab exercises before I head into work so I will do them tomorrow. They will most likely be 1-arm 1-leg RDL, resistance band bird dogs and hip hikes/seated resistance band external rotation. I usually pick 3 exercises to do when pertaining to rehab stuff. Cheers to the weekend!
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Great update, try to increase the pace, you'll be amazed at the results.;)
 
Saturday-Day 13

Yesterday was rehab stuff so I did some glute work, some hip extension stuff and also some overhead stability exercises too. My back is still sore from deadlift but my legs are actually feeling pretty good even after jump squats and I haven't done in a few weeks.

Warm up-5 min invisible jump rope

Resistance band bird dogs: 2x20 (2 min rest)
Seated external rotation: 2x20 (2 min rest)

Bodyweight hip hikes w/full knee flexion: 3x25 (2 min rest)
Unilateral overhead reverse lunges(53# KB): 3x10 (2 min rest)
Bodyweight reverse lunges: 4x25 (2 min rest)
1-leg balance jumps(focus on landing in same place and getting triple extension of hip, knee, ankle): 1x10

Cooldown: 5 min jog

Pretty good amount of volume as I've been trying to build up the external rotators of my hip since that's what keeps your body stable during running, jumping, cutting to the left or right etc. I don't plan on doing anything today since Sunday is my recovery day and I've been going to bed really late this weekend but I will post if I end up doing anything light for recovery or core stuff(maybe a plank). Hope everyone has had a good weekend!
 
travishibachi said:
Friday-Day 12

Today was strength and for the sake of simplicity and time I decided to do a deadlift workout on the min and a squat workout on the min. This ensures that I am increasing my strength but also teaching my CNS to become more efficient due to the decreased rest periods. I pr'd on my thick bar deadlift for this particular workout. I made the squats into jump squats and sat at 185 which is a good weight for me concerning jump squats(I went ass-to-grass).

Warm up: 5 min jumping jacks

Thick bar deadlift(EMOM): 8x1 on min@365

(Rest 3 min)

Jump squats(ass-to-grass): 5x2 on min@185

Deadlift(thick bar): 8@365
Jump squats: 10@185

Cooldown: 5 min hang

I didn't have time to do my rehab exercises before I head into work so I will do them tomorrow. They will most likely be 1-arm 1-leg RDL, resistance band bird dogs and hip hikes/seated resistance band external rotation. I usually pick 3 exercises to do when pertaining to rehab stuff. Cheers to the weekend!
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Good update bro, I'm liking your workouts.
 
Sunday-Day 14

I didn't do anything yesterday....but I did do a really long plank! My cousin is a yoga instructor so she's doing a 30 day plank challenge so I told her I would participate with her haha. Yesterday was supposed to be 150 seconds but I'm an overachiever so I went way past that mark.

Plank-4:00

Haven't done a really long plank in awhile but 4 minutes actually wasn't that bad. I will be posting today's (Monday's) workout in a little bit. Time to work out!
 
Monday-Day 15

Today was strength. Back is still a bit sore from deadlift but other than that I'm feeling pretty good. Also did some kettlebell swings without a resistance band for some conditioning.

Warm up: 5 min invisible jump rope

KB swings(added 75# band resistance): 5x10 (Rest 1 min)
KB swings(no resistance): 1x50 (Rest 1 min)
Pistol squats w/5 second negative: 5x10/side (Rest 1 min)
1-leg calf raises(bodyweight): 1x25/side (Rest 1 min)

Cooldown: 5 min invisible jump rope

Tomorrow is conditioning I'll see what I can come up with, guys!
 
Hurricane what's that supposed to mean? Cuz I do a plank I'm a yoga boy? Haha
 
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Tuesday-Day 16

Today was conditioning so I did all bodyweight stuff. The bad news is that I did not realize how terrible this workout would be because it looked okay on paper.

Warm up: 5 min invisible jump rope
Mobility: 45 sec sleeper stretch/side, 2 min hip internal rotation/side

Workout
50 burpees
75 flutter kicks(4 ct)
100 pushups
150 situps

Cooldown: 5 min invisible jump rope

Time-18:20

I did not realize how fatigued I would be after the 50 burpees and 75 flutter kicks. I also think I was a little tired from the 4 min plank I did the other day. Add to that the fact that this workout was pretty much entirely full body/core and you have a recipe for disaster. My legs and chest were so fatigued after the burpees and flutter kicks that I had to break up my pushups into sets of 5 which was embarrassing considering I can normally knock out pushups no problem. By the time I got to the 150 situps I just wanted to finish so I wasn't that concerned but did finish the second 75 much faster than the first 75. This was a humbling workout since I thought it would take 10 minutes maybe 15 tops but by no means 20. Oh well...I will just be that much better conditioned the next time I do something that is bodyweight intensive. I also haven't quite been feeling 100% since my bottom wisdom teeth are starting to come in and my jaw is swollen on the right side. I've been taking a lysine supplement to help with my immune system but I won't feel back to normal until I get them taken out in the next week or so. Time to schedule an appointment :(
 
Tuesday-Day 16: Part 2

Yesterday I was pissed at myself for taking so long on the workout I did that I made myself do an extra ladder from 1-14(on the min) of pushups. So my pushup count is 100+105=205+50 burpees at the beginning of the workout. My chest and shoulders are SMOKED. Wednesday's update will be up shortly.
 
Wednesday-Day 17

Rest....I needed a day off so I didn't try to push myself past the breaking point. Have been feeling like crap since my wisdom teeth have been coming in and the right side of my jaw is swollen. Ugh...
 
Thursday-Day 18

Didn't feel much better than I did Wednesday and that bodyweight workout I did made me sore as shit. My abs are on fire and going from a lying to kneeling or standing position is not pleasant. I know bodyweight workouts will always make me insanely sore but this is a little ridiculous! Did a 150 second plank as part of the plank challenge my cousin convinced me to do. Other than that trying to take it easy since I have to work late this weekend.

Plank-2:30
 
Friday-Day 19

Still sore WTF?!!! I guess I should have expected my body to react the way it has I'm always pushing myself mentally and in the process my body takes a beating here and there ha. Going to do some quick rehab and leg stuff before work at 10 so I will post when I get home. I promise I will stay on top of my log better than I have the past few days I've just been feeling lousy from my wisdom teeth since appetite is off and my jaw feels like it's the size of Montana. I go in for consultation next Wednesday though so hopefully these fuckers get taken out soon! What is everyone doing for the rest of the weekend?
 
Wisdom teeth suck getting removed but I wouldn't stress it :)
 
Friday-Day 19: Workout

Warm up: 5 min jog
Plank-3:00

Bird dogs: 2x20 (Rest 1 min)
Seated external rotation: 2x20 (Rest 1 min)

Bulgarian split lunges(53 KB): 5x10/side (Rest 2 min)
Bulgarian split lunges(bodyweight): 1x25

Cooldown: 5 min jog
 
Saturday-Day 20

Warm up: 5 min jog

Plank-3:00

1-arm 1-leg RDL(53 KB): 3x10 alternated w/
3x25 hip hikes w/added hip flexion

Reverse lunges: 3x25/side (Rest 1 min)

Cooldown: 5 min jog
 
Sunday-Day 21

Rest. However, I'm still doing the 30 day plank challenge with my cousin so I did a 3:30 plank today. Wisdom teeth and now shin splints are killing me

Plank-3:30
 
Monday-Day 22

Today was strength. I don't know why I try to do cleans or deadlift on Mondays cuz I never feel as strong or as coordinated. But I did hang cleans today and it was awful ha.

Warm up: 5 min invisible jump rope

Hang clean(EMOM): 6x3 on min@185

Hip hikes(bodyweight)@24": 50/35/20 (Rest 2 min)

Cooldown: 5 min jog

Feeling okay although I tweaked an intercostal (rib) muscle doing the hang cleans. Will be doing some more stuff in a little bit probably core and bodyweight. Update to follow!
 
Monday-Day 22: Part 2

Front lunges(bodyweight): 50/35/20
alternated w/reverse lunges(bodyweight): 50/35/20 (Rest 2 min)

Pistol squats(bodyweight): 3x10 (5 sec negative with 3 sec pause at bottom) (Rest 2 min)

Cooldown: 5 min invisible jump rope

Since I did really high rep bodyweight exercises I took 2 min rest instead of just 1 min to help with recovery.
 
travishibachi said:
Monday-Day 22: Part 2

Front lunges(bodyweight): 50/35/20
alternated w/reverse lunges(bodyweight): 50/35/20 (Rest 2 min)

Pistol squats(bodyweight): 3x10 (5 sec negative with 3 sec pause at bottom) (Rest 2 min)

Cooldown: 5 min invisible jump rope

Since I did really high rep bodyweight exercises I took 2 min rest instead of just 1 min to help with recovery.
Click to expand...

That's great, what you doing for cardio?
 
Tuesday-Day 23

Yesterday was conditioning. For some reason my left side has not been feeling as stable lately and my tricep, levator scapulae and lat seem to fatigue and feel out of place so I'm guessing it's due to tightness. Rib muscle on my right is still tweaked too so I'm going to see if I can get a 30 minute massage at the place my cousin teaches yoga. Soft tissue restrictions suck balls! Other than that my workout was clear cut and pretty challenging since I did tabata intervals for pushups and squats. For those of you not familiar with Tabata it is a type of interval protocol consisting of 8 intervals of 20 sec maximal effort followed by 10 sec rest. It greatly increases work capacity by improving V02 max and anaerobic endurance.

Workout

Warm up: 5 min jog

Tabata pushups-attempted to hit 90 or above for total reps
Rd 1: 12
Rd 2: 12
Rd 3: 12
Rd 4: 12
Rd 5: 12
Rd 6: 10
Rd 7: 10
Rd 8: 9

Total: 89

Rest 2 min

Air squats-attempted to do sets of 16 for all intervals
Rd 1-8: 16
Total: 128

Cooldown: 5 min invisible jump rope

So...I hit my numbers for air squats even though I've been having medial knee pain due to tight posterior tib(s) but I failed on my goal for pushups. Fortunately, I know I could've gotten 90 or above had I started with sets of 10 instead of being ballsy and doing sets of 12 and then falling off towards the end. I am confident that I can get 90 the next time I try this workout and my new goal for air squats is 18 for all sets. I haven't done tabata in months which was a mistake because it is arguably the easiest way to increase endurance for anything whether it be bodyweight, kettlebell swings etc. You could even do weighted exercises like cleans, squats, presses using the tabata protocol and you would still gain numerous benefits. Today is strength so I'm going to knock out this workout and update will be up in a little bit.

What are everyone's plans for Thanksgiving???
 
Wednesday-Day 24

Strength. Did some presses and some more unilateral stuff for my leg. Little bit of snapping by my patellar tendon but probably cuz my quads have been tight. Oh well!

Warm up: 5 min jog (approx 800m)

Workout

Seated external rotation(30# res band): 2x20 (Rest 1 min)
Resistance band bird dogs(50# band): 2x20 (Rest 1 min)

Sots press: 1x5/side (Rest 2 min)
Kettlebell press from split jerk position: 3x5/side (Rest 2 min)

Bulgarian split lunges: 2x25 (Rest 1 min)

Cooldown: 5 min jog

I have to work security tonight since it's the busiest bar night of the year...wish me luck!
 
houndx said:
Great log. Any new stats to update? Body fat loss, muscle gains, etc...
Click to expand...

I will post a progress pic as soon as I have the means. I have leaned out considerably probably almost 2% body fat so I'm sitting around 6-8% most likely. Striations are appearing in my triceps, deltoids and I have spider veins on my shoulders, quads and even lower abdominals. It's pretty ridiculous haha. Strength and endurance continues to go up I was skeptical about maybe my body building up a tolerance until I looked in the mirror last night after work. Holy cow.
 
Thursday-Day 25

Rest. Ate way too much Thanksgiving food! It was good at the time but the blood sugar spike/plummet was awful. Should had more healthy fats to blunt my body's glucose absorption response. Oh well...
 
Friday-Day 25

Yesterday was strength. I haven't been over to my friend's much in the last 2 weeks so I've been doing my workouts at home which is fine cuz it helps me stay creative.

Workout

Warm up: 5 min jog

Resistance band bird dogs: 2x20 (Rest 1 min)
Seated external rotation: 2x20 (Rest 1 min)

Plank-4:00

Bulgarian split lunges: 2x50/side (Rest 1 min)
Alternating forward to reverse lunges: 1x75/side

Cooldown: 5 min jog

I had to work at 10 and woke up very late since my sleep schedule has been messed up. Workouts are going well though despite the fact that the right half of my face looks more like a chipmunk than a human being ha. The plank was fairly easy although my left trap is really tight which I think is pulling my shoulder forward and causing it to fatigue quickly so I need to remedy that. About to do a kettlebell swing workout before work so we'll see how it goes!
 
travishibachi said:
Friday-Day 25

Yesterday was strength. I haven't been over to my friend's much in the last 2 weeks so I've been doing my workouts at home which is fine cuz it helps me stay creative.

Workout

Warm up: 5 min jog

Resistance band bird dogs: 2x20 (Rest 1 min)
Seated external rotation: 2x20 (Rest 1 min)

Plank-4:00

Bulgarian split lunges: 2x50/side (Rest 1 min)
Alternating forward to reverse lunges: 1x75/side

Cooldown: 5 min jog

I had to work at 10 and woke up very late since my sleep schedule has been messed up. Workouts are going well though despite the fact that the right half of my face looks more like a chipmunk than a human being ha. The plank was fairly easy although my left trap is really tight which I think is pulling my shoulder forward and causing it to fatigue quickly so I need to remedy that. About to do a kettlebell swing workout before work so we'll see how it goes!
Click to expand...

Have you thought about doing more cardio pre or post workout? :cool:
 
Saturday-Day 26

Yesterday was conditioning. I've been getting to bed really late after work so I haven't made it to the open class at my buddy's crossfit gym in 2 weeks or so. So I just worked out at home and played some League of Legends ha.

Workout

Warm up: 5 min invisible jump rope

Plank(supposed to be 5 min)-6:45!!!

KB swings-3 sets of 10/15/25/50 (Rest 3 min)
(take small breaks in between each small set)

Rd 1-5:34
Rd 2-5:43
Rd 3-5:24

Cooldown: 5 min jog

I was kind of bummed I couldn't do all 5 sets because the only thing limiting me was my grip endurance on the left side. For some reason my left forearm was fatiguing and my right side wasn't hardly at all so I just did 3 sets since my round times would have fallen off significantly. Wasn't out of breath at all! I'll have to do some mobility work on my left forearm and get a massage for the left side of my back or something though. But I pr'd the fuck out of my plank! Not something I had expected to improve on since I only do them here and there but I'll take it. Now I'm wondering what kinds of things I'm going to demolish this coming week. The osta is for sure kicking in and I am fine with that haha.

**On a side note, has anyone noticed an increase in sex drive while taking ostarine? Mine is pretty high anyways but my arousal state is becoming a problem ha I feel like I am always ready to go and the intensity of erections is borderline painful. I wear jeans to work and when there are hot girls at the bar I have to remove myself from the area haha. Not trying to be too explicit but I definitely have noticed a difference. Oh and vascularity is up too. I will take a picture as soon as I can I have had spider veins start to come in on my shoulders, biceps and even my lower abs. Very nice :)
 
Sunday-Day 27

Yesterday was a rest day so I didn't do much at all...but I got restless from not being very active so I did a plank before bed. Pr'd again! I don't know how but my core strength and endurance has been going up steadily and I haven't done a plank above 3 minutes or so in the last few months. Looks like ostarine might increase strength in more than just reps or weight. No complaints here! This should help me to deadlift 3 times my bodyweight before the end of the year.

Plank-7:20

This is pretty crazy since I just did one for 6:45 on Saturday but I guess since my recovery is much improved my muscles adapt better to any stimuli I can provide. I honestly think I could hit 10:00 by the end of my cycle. You guys weren't kidding when you said it would kick in big time around the 3 week mark. Posting Monday's workout shortly :)
 
Monday-Day 28

Today was strength. Worked out with my two buddies real quick at my garage gym I set up last year and then went and saw Hunger Games Catching Fire. It was a pretty good movie since Jennifer Lawrence is a hottie although there was a little too much drama for my attention span. I'm all about the action scenes! Here was the first workout I did:

Workout

Warm up: 5 min invisible jump rope

Barbell snatch(for form): 3@95, 3@115, 3@135 (Rest 1 min)
Death by clean&jerk on min(135): 1,2,3,4,5
(Rest 1 min)
Pullups(bodyweight): 3x10 (Rest 1 min) **Way too easy but pressed for time**

Movie time

Warm up: 5 min invisible jump rope

Workout

KB reverse lunge to 1-leg RDL(53#): 3x10 (Rest 1 min)

1-arm DB Bulgarian split squat from deficit(45#): 3x10 (Rest 1 min)

Forward lunge alternating to reverse lunge(bodyweight): 2x50/50 (Rest 1 min)

Hip flexion hold-5:00 total hold time (glute was spasming at this point)

Cooldown: 5 min invisible jump rope

I hope I'm not too sore tomorrow for deadlift and KB swings since I'm working out with my friend tomorrow at his kettlebell gym. I gotta keep up with him even though he outweighs me by 50 lbs ha. And today is my birthday! Holla
 
Tuesday-Day 29

Yesterday was supposed to be conditioning but I did some strength exercises too since I worked out with my friend at his kettlebell gym. He's...pretty damn strong ha.

Warm up: Dynamic stretching, plyometric exercises

Workout

Sumo deadlift: 5@275, 5@315, 5@365 (Rest 2-3 min)
Superset TGU(53): 3x3/side
Romanian deadlift: 1@405, 3@405 (Rest 3 min)

Box jumps(EMOM): 5 on min for 10 min(Rest 2 min)

3 rds(with partner): 10 KB snatch(53) per arm alternated with rope slams(done until partner completes snatch)

(Rest 2 min)

Atlas stones carries(148#): 1x3 (Rest 2 min)

KB swings: 4x25 (Rest 1 min)

Cooldown: 5 min invisible jump rope

Pr'd on my reps at 405 but kinda bummed since I was shooting for 5@405. I think I could get it next time my left side was definitely fatigued from all the lunges the day before as well as the hip flexion hold. Might be taking today off not sure yet haha.
 
thanks for the detailed updates bro... its great to see the progress your making... im glad that osta is working so well for you bro...
 
Wednesday-Day 30

Strength. Lower back is a little sore but feels okay. Hamstrings are pretty sore from deadlift and kettlebell swings. Lunges are probably still causing some DOMS so I just did som rehab exercises and will do some bodyweight stuff for Thursday's conditioning. Here was the workout:

Warm up-5:00 on treadmill (approx. 800 meters)

Workout

1-leg RDL(added resistance band for increased abduction requirements): 2x10, 1x20 (Rest 1 min)
1-leg glute bridges(bodyweight): 2x20 (Rest 2 min)

Bulgarian split squat(53# KB in front rack): 3x10 (Rest 1 min)

Cooldown-5:00 jog

Not an extremely difficult workout but I'm feeling somewhat broken down from the last couple days of workouts plus the right side of my jaw is extremely swollen from my wisdom teeth coming in so I'm sure that's making recovery a little more taxing with my immune system compromised. Can't wait 'til I get these fuckers taken out I miss having a regular face...one that doesn't look part chipmunk. Fuck!
 
travishibachi said:
Wednesday-Day 30

Strength. Lower back is a little sore but feels okay. Hamstrings are pretty sore from deadlift and kettlebell swings. Lunges are probably still causing some DOMS so I just did som rehab exercises and will do some bodyweight stuff for Thursday's conditioning. Here was the workout:

Warm up-5:00 on treadmill (approx. 800 meters)

Workout

1-leg RDL(added resistance band for increased abduction requirements): 2x10, 1x20 (Rest 1 min)
1-leg glute bridges(bodyweight): 2x20 (Rest 2 min)

Bulgarian split squat(53# KB in front rack): 3x10 (Rest 1 min)

Cooldown-5:00 jog

Not an extremely difficult workout but I'm feeling somewhat broken down from the last couple days of workouts plus the right side of my jaw is extremely swollen from my wisdom teeth coming in so I'm sure that's making recovery a little more taxing with my immune system compromised. Can't wait 'til I get these fuckers taken out I miss having a regular face...one that doesn't look part chipmunk. Fuck!
Click to expand...

you feel a good endurance boost from Ostarine (MK-2688) or you just feeling a lot stronger?
 
Thursday-Day 31

Today was conditioning. Lower back is still sore as are my chest and shoulders and forearms from the kettlebell swings and snatch but these things happen haha. I just did pushups today since I wanted to improve my tabata numbers from last time.

Warm up: 5 min jog on treadmill

Mobility: Sleeper stretch 1 min/side

Workout

Tabata pushups w/2 min rest between rounds

Tabata 1
Rd 1: 10
Rd 2: 11
Rd 3: 11
Rd 4: 11
Rd 5: 11
Rd 6: 11
Rd 7: 11
Rd 8: 12

Total: 88

Rest 2 min

Tabata 2
Rd 1: 12
Rd 2: 11
Rd 3: 11
Rd 4: 11
Rd 5: 11
Rd 6: 11
Rd 7: 11
Rd 8: 12

Total: 90

Paced myself on the first one but fell short of 90 so I turned it up a notch and hit 90 on my second tabata. The first one was good because now I know I can still hit my numbers at the end and with tabata it's all about consistency and not falling off. Solid! :)
 
travishibachi said:
Both! Surprisingly enough my strength has gone up even though I've been in a calorie deficit and endurance seems to have gone up too so I'm happy with the benefits. I wanna take GW next though then my endurance will be insane.
Click to expand...

Yep that's that great anti-catabolism. I usually see higher reps when I'm running OSTA. Using my first bottle of Sarms1 OSTA right now and its no different in that regard - great endurance, more reps, fulls muscularity, little strength increase, whats not to like? :)
 
Friday-Day 32

Today was strength. My chest is sore as fuuuuuuuck. But I guess that's what I get for doing 2 Tabata rounds ha so I just gotta suck it up for the next 2 or 3 days. I decided to do back and front squats today here was the workout.

Warm up: 5 min jumping jacks

Workout
Front squat/back squat-1 single for front squat, triple for back squat (Rest 2 min between sets)

Front squat/back squat: 255, 265, 275, 285, 295, 300

Front squat reps: 6
Back squat reps: 15

(Rest 1 min)

Tabata air squats
Rd 1: 18
Rd 2: 18
Rd 3: 18
Rd 4: 18
Rd 5: 18
Rd 6: 18
Rd 7: 20
Rd 8: 21

Total: 149

Hip hikes(bodyweight): 2x25 (Rest 1 min)
1-leg RDL (resistance band): 2x20 (Rest 1 min)

Cooldown: 5 min jog

My legs are so sore...

My legs are so sore...
 
Saturday-Day 33

Yesterday was conditioning so I did a really quick Tabata workout of kettlebell swings before work. It was terrible haha.

Warm up: 5 min invisible jump rope

Workout-Tabata KB swings@53#
Rd 1: 13
Rd 2: 13
Rd 3: 13
Rd 4: 13
Rd 5: 13
Rd 6: 13
Rd 7: 13
Rd 8: 13

Total: 104

Cooldown: 5 min jog on treadmill

I'm not sure if I pr'd on my kettlebell swings or not I'll have to go back and check my workout log to see but it was tough!
 
Sunday-Day 34

Today is an off day. My legs are sore as shit from front/back squats ha.
 
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