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Shredder Stack Results Log

RickO'Shea

RickO'Shea

Gravemaker & Gunslinger
Platinum
Hey Everybody, RickO'Shea here. I'm about to undergo the most serious Physique overhaul of my life! I've been pretty much Natural my whole life but want to take my looks and performance to a whole notha level!!!

I will be starting the Shredder Stack from needtobuildmuscle.com. I say This week or next week because of trying to get all the supps, and pct protocols taken care of before I undergo this. I would like to start the day the Beast/K-drol show up, but I know it's better to have everything taken care of before you start.

First of all I need to Thank Needto for Helping me out through this whole process with all the cycle help, and advice. He's saved me a crap load of money, and saved me quite a bit of health risk. Needto is the man!, and I hope you guys will take him up on his offer of asking him for advice on anything...cause I've pretty much abused it:heart:

My thoughts were to put down my current Goals, Diet, and Workout Routine now, so I could get feedback on it, positive, or negative so I can make changes where neccessary before I start to get off on the right foot.

GOALS: I'm a Volleyball player. I'm not a bodybuilder(although I do want to be aesthetically pleasing after all of this:) ) or a Powerlifter. I'm a Athelete. I'm 6'2" 205lbs. With a Shitty left knee and a near Shitty right knee I can still muster a 38"vertical and run a 4.4 40. That's without training my legs in the last 8months. This is one major thing I will hit and hit hard!
I really want to hit 215 and be 5% bodyfat. Like I stated earlier I'm 205(as of this morning) and if I had to guess I would say I'm 9-10% BF. I definately want to put up the 42"Vert which I definately think is acheivable for me. Any of you Olympians are welcome to chime in on the training section:) As Far as what I want to look like I do have some things that are lagging. I have decent midsection. I want it to look amazing!!! I want a bigger set of traps, and Tri's those are probabaly (Besides my chicken legs) my two most undefined parts.

To acheive my goals I've Cleaned up my diet tremendously, and will be cycling the following supplements.

WEEKS
1-4 Beastdrol 3caps ED
1-4 Katanadrol 3caps ED
1-4 forged liver support 2 caps ED
I am Going to try to get on Needto's Forged Joint Support Throughout this entire cycle.
PCT
4-8 forged post cycle 2 caps Am daily
I will probably run SUSTAIN weeks 4-8 as well
Lipid Stable will be run throughout the whole cycle as well

I'm also running Jack3d as a pre-workout, till the new Strength Stack is available from AGX. (We all know how that's coming...)
I Will be running the other usualls as well. CLA, Daily Vitamin(Animal Pak), BCAA's, VitaminC, Glutamine, etc...

My Diet is Clean, well, I think. This is it below, and please feel free to cretique it:)
Today's Meals
Meal 1- 8:00am 8 egg whites 1/2 cup oats
(Workout) 9:00am Jack3d 2 scoops
Meal 2- 11:00 am 8 egg whites 2 whole eggs 1 cup oats with 1 cup milk
Meal 3- 2:30pm 2 Chicken Breasts with 2 Slices of Whole weat Toast. 1 small can of V8(stuff is gross!)
Meal 4-5:30pm Either 1 large can of turkey breast or 2 chicken Breasts, and 1 can of Peas.
Meal 5 7:00pm (Pre-Volleyball meal) 1 Turkey breast sandwhich
Meal 6 11:00pm 1 can Turkey Breast or Protein Shake.

Well there's the Diet. I know there is a lot of holes... so please fill them in:)! really I could use the advice...such as how to measure my BMR and TDEE cause i don't even know what TDEE means.

Workout Routine
Here is what I did Today
Warm up with Dynamic Stretching for about 10min.

Flat Bench Barbell(Please don't laugh via thread:) I know I'm a wuss...
Warmup 135-12reps@ 2 sets
155-10reps@1 set
185-10reps@1 set
205-8reps@ 1 set
225-7reps@ 1 set
245 4reps@ 1 set

Flat Bench Dumbell
50lbs-12reps@1set
75lbs-10reps@3sets
I stopped at 75 cause that's the highest poundage we have at the rec center

Incline Barbell
155-10reps@3sets

Cable Fly
Numbered Stacked weights
#8-10reps @ 4sets

Tri's

V-Bar Tricep Pushdowns
Numbered Stacked Weights
#12-15 reps@ 1set
#16-15 reps@ 2sets
#18-15 reps@ 2sets

French press/narrow grip bench superset
75lbsfrench press-10reps/Narrow grip bench-10 reps @4sets

Dips
Bodyweight 15reps@ 4sets

Traps

Smithmachine Shrugs
185lbs-16reps@4 sets

Dumbell Shrugs
75lbs-40 reps@2sets

There was the workout today. Just like on the diet you can definately help me improve with some positive or negative feedback all is welcome!

I will be posting the pics up on the official start day to "Officially" start the cycle. I am in the process of having a close friend do a video documentary of the whole ordeal to help everyone get a much clearer view of what someone experiences while on oral gear.
Thanks again everyone for your Ideas, concerns, and input. Happy Lifting to all!
-RickO'Shea
 
Hey Bros, so what do we think of the diet and the cycle any advice. Sorry to pester but I start this on thursday would really like to know if I'm doing it right before I start. Thanks
 
Now I don't have the Shredder Stack yet but I've made some huge progress!
With the help of Captain FT, I was able to find out my BMR and my TDEE. Now I'm much more organized and educated on what needs to be in my body to reach my goals! Thanks Captain! I found this really cool site that lets you keep quite the detailed Fitness/Food journal. I'm quite impressed with it really, check it out it's pretty badass! It is definately giving me a better Idea as to what I still need to eat and what to cut out. You can specify your calorie goals and it gives you percentages and remainders on everything. Fat, Protein, Carbs, Saturated Fats, sugars, fiber, total calories, etc... Plus it measures your activities so it can tell you how many cals you've burned to help you process how many you need more or less!

Pics will be up a little later today!
I've started early morning cardio on empty stomach. I've in the past just done it after my workout, but I want to get shredded and that's how you do it.
My workout today was great!
Back
Narrow grip pulldowns
#'d Plate weights
#10X12reps@2sets
#12X12Reps@2sets
#14X10reps@1set

Reverse Grip Shoulder width pulldowns
#10X12reps@2sets
#14X12reps@2Sets

Really Wide Grip Pull downs
#10X12Reps@2Sets
#12X12Reps@2sets
#14X12Reps@1set

Tbar rows Wide
#8X16reps@2sets
#10X12Reps@1Set
#12X10reps@1set

Deadlift
135lbsX10Reps@2Sets
185lbsX10Reps@1set
225lbsX10Reps@1set
275lbsX8reps@1set

Biceps
Seated Incline Curl
30lbsX12reps@2sets
35lbsX12reps@1set
40lbsX10reps@1set
45lbsX7reps@1set

Cable Curl/Arnoldstyle bent over cable curl
#4X8reps/X8reps@4sets

Reverse Grip Curl
#8X12reps@4Sets
#12X8Reps@1set

ABS
Kneeling Pulley Crunches
#16X16Reps@2sets
#18X16Reps@1set
#20X16Reps@1set
#21(max)X12reps@1set

Weighted Decline Russian Twists
25lbsX12Reps@4sets

So some good progress today with the added Knowledge! I could really use some help on every thing. One question actually, My BMR is 2099 and my TDEE is 3620. I really just want to hit 215@6%bodyfat. Do I eat 3620 cals to loose the body fat or do I need to eat less?

Thanks for your help guys! Calorie Counter - Free Online Diet Journal
 
Awesome log (no homo)

Your TDEE is ~3600? I would start there and adjust accordingly. You have a super high actvity level. Eating at maintenence while running the shredder stack should give you a killer recomp effect.

I'm glad you have goals. Most people don't. Your goals are quite lofty for a four week cycle, but don't let that stop you. Keep that diet up and training hard. The shredder stack should be the icing on the cake :)
 
SouthernLord said:
Awesome log (no homo)

Your TDEE is ~3600? I would start there and adjust accordingly. You have a super high actvity level. Eating at maintenence while running the shredder stack should give you a killer recomp effect.

I'm glad you have goals. Most people don't. Your goals are quite lofty for a four week cycle, but don't let that stop you. Keep that diet up and training hard. The shredder stack should be the icing on the cake :)
Click to expand...

Thanks Dudes(southern&Needto)
Yeah I'm a really really active kid, swimming, lifting, volleyball, basketball, yoga...etc..
Yeah Those are my goals, and I just realized that it is sounding like that's what I want to acheive in four weeks and If I could I would be stoked, but it is a little unreasonable. What I meant to say was after the eight weeks with pct and everything (not to mention the Clen/t3 after beast/katana) That's where I would like to be.

Here are the Before pics I promised
xe50xs.jpg

2ztgev7.jpg

oiues6.jpg

2i1copc.jpg
vhgj06.jpg

9sdp44.jpg

Well I hope these loaded ok
Yes, I know I look like a complete tool in everyone!, but I'm going to look like a FUCKIN BEASTY when i'm done!!!!
 
Glad I could help with the BMR and TDEE, it makes tweaking the diet much easier. good foundation to start you'll make good progress i'm sure, keep us updated
 
So I used that calorie counter for all my meals. I need to eat 3600, I ate 1479. NO BUENO. I'm half of where I should be with protein. I need more everything except carbs. This is going to be hard...very very very hard
 
RickO'Shea said:
Is that like keep your snake in your pants?
Click to expand...

LOL not quite, its allot harder to keep the snake in the pants... thats allot to ask from a guy!

Keep diet on spot, get lots of rest and train like a fucking animal! The drugs won't do it by itself, I'm sure your aware of this.... was just stating to go hard on the iron!

I'm getting ready to srart my cycle in a few weeks. I turned up the wick this week, altho I've been inactive for part of the summer LOL Did 15 sets of chest yesterday and 20 of back today with both days consisting of a seperate cardio session in the am on an empty stomache. Feel amazing and can't wait to do my vergin ass cycle :mad:

Good Luck bro!
 
Your goal seems pretty unrealistic. To gain lean lbs and DROP to 5% bodyfat will require much more time, a stricter diet, an7-8%d a focus on cardio. 5% bodyfat is LOW. Lowest I have ever been is probably 7-8%. It is very hard to hold onto muscle at that level so you definitely will not be gaining muscle.

Anyway, looks like a good cycle man! Just stick to the diet, get a TON of protein in, and get a pump every workout.
 
ConanX said:
Your goal seems pretty unrealistic. To gain lean lbs and DROP to 5% bodyfat will require much more time, a stricter diet, an7-8%d a focus on cardio. 5% bodyfat is LOW. Lowest I have ever been is probably 7-8%. It is very hard to hold onto muscle at that level so you definitely will not be gaining muscle.

Anyway, looks like a good cycle man! Just stick to the diet, get a TON of protein in, and get a pump every workout.
Click to expand...
Dude I totally realized that after I read it. It should have said something like my eventuall goal. Yeah if you read it that way I sound retarded. No way in hell I'm going to drop to 6%in 4weeks. I would really like to hit like 7.5% if I'm at nine right now. Which I think I am. Going to have it tested today or tommorow if I can find someone who can do it accurately. I really need more protein! I'm going to have to get some Whey Protein Isolate or this is going to be impossible! Thanks for your help and insight ConanX.
 
Definitely get whey protein man. I have been using at least 60grams of protein 7 times a day with great results.
 
SHIT SON THATS ALOT! But hey man good info is good info! Definately will buy a ten pound bag then!!!
 
Hey EF'ers, So today was let's see how much I can eat without gaging day! Yay! Yesterday I was at half my TDEE so today I tweaked my Diet to include less sugar and more fiber, plus more protein. Didn't hit those numbers yet but am getting closer and a better Idea of what it's going to take to hit my goals #'s. Drank My two Gallons of water today too! Ruff but feel good about it. Today's workout was brutal. Leg day. nuff said. It's especially bad cause I played two hours of pretty intense basketball last night. I'm(with the advice of others) am cutting out alot of extra activity so I wont have to eat so much or burn as much or visa versa. Sorry if that was confusing...no carbs in my brain...I'm really looking forward to starting the stack though! I made some strenght gains on jacked in the last week so it's going to be totally eclipsed by Beast and Katana!

Legs
Squats
225lbs@20reps@4sets
315lbs@16reps@1set
365lbs@12Reps@1set
405lbs@8Reps@1set

Hamstring curls/Goodmornings
#8@20reps/50lb dumbells@16reps@4sets

Seated Calf Raise
135lbs@30reps@3sets

Shoulders
Millitary press on smith machine
135lbs@8reps@2Sets
155lbs@8reps@2sets
175lbs@8reps@1set

Front Raise
25lbs@16Reps@2sets
30lbs@16reps@1set
35lbs@12reps@1set

Side Raises
30Lbs@16reps@2sets
40lbs@12reps@2sets

Reverse Peck deck
#14@8reps@3sets

Traps
Dumbell Shrugs
75lbs@50reps@4sets

I really didn't get much done today well I felt awesome all the way through legs but once I hit shoulders I bonked. Thank goodness for 3scoops of jacked today!!!

I think the stack will get here tomorow. I am trying to find somewhere to accurately take my bodyfat% and have someone help me with measurements!
Gotta buy some protein and some big blast too!
Happy lifting
-Rick
 
Keep it up Rick. My advice would be don't worry about cutting out any macro's (protein, carb, fat) with your activity being so high just eat eat eat. If anything increase your good fats they have double the calories of protein and carb and an easy way to hit your caps for the day. Fish oils, flax oil, flank steak, all natty peanut butter, and whole milk was where I got most of my fat from.
 
Captain FT said:
Keep it up Rick. My advice would be don't worry about cutting out any macro's (protein, carb, fat) with your activity being so high just eat eat eat. If anything increase your good fats they have double the calories of protein and carb and an easy way to hit your caps for the day. Fish oils, flax oil, flank steak, all natty peanut butter, and whole milk was where I got most of my fat from.
Click to expand...
Thanks Homie! Yeah I just bought some Omega's and Some Cod Oils:) God SomeFlax seed that I can mix with stuff. I love peanut butter. I've been advised to cut out the milk...which I'm ok with cause I'm lactoseintollerant and it makes my allergies a bitch.
Seriously thanks for the help dudes!!!
 
Nice log bro I have a question about your vert tho. I play basketball and train my legs when working out. I was wondering what would be some good things to add to my workout for a better vert. Im 6'2 and I can dunk(on my good days) I'd much rather soar over the rim tho.
 
RickO'Shea said:
Thanks Homie! Yeah I just bought some Omega's and Some Cod Oils:) God SomeFlax seed that I can mix with stuff. I love peanut butter. I've been advised to cut out the milk...which I'm ok with cause I'm lactoseintollerant and it makes my allergies a bitch.
Seriously thanks for the help dudes!!!
Click to expand...

almond milk dude, its amazing.
 
KDC- I do alot of different stuff, too much to explain. SHOOT ME A PM and I'll give you everything I got!

Almond milk huh^^^^?,,,, I'll have to give it a try:) Thanks man for the advice!
 
Aug 20th 2009 Received the Stack today!!! Super Stoked! I'm going to start everything on monday. This gives me three days to get all my support sups, measurements, and Bodyfat tested. I cant wait for this to start!!!
 
Props man Hopefully Ill be starting the Deiselbolan starter stack soon. If needto still has it in when I place my order. I'm shootin u a pm now bro-montana
 
So tomorow is the Official Start day of the shredder stack, and I"m way pumped for it. My diet is on point, eatin tons of veggies and top knotch proteins. Doing just enough cardio. My measurements will be posted up later today along with Bodyfat%.

As Far as the workouts go this is my Idea on how I"m going to do it.
Monday
Chest,Tri's,Abs, and Traps
Chest:16-25sets in the 8-12 rep range
Tri's: 9-12sets in the 8-12 rep range
Abs: 9-12sets in the 15-20 rep range
Traps: 6-9 sets in the 16-50 rep range

Tuesday
Back, Bi's, Forearms
Back: 16-25 sets at the 8-12 rep range
Bi's 16 sets at the 8-16 rep range
Forearms: 6 sets at the 12-20 rep range

Wednesday
Legs, shoulders, Traps and abs
Legs:16-25 sets at the 16+ rep range
Shoulders: 12-16 sets at the 12-16 rep range
Traps:6 sets at the 16-50 rep range
abs:16 sets at the 16-20 rep range

Thursday
Chest, Tri's, Forearms
Chest:12 -16 sets at 20+ rep range
Tri's 12-16 sets at 20+ rep range
Forearms 12 sets at 20+ rep range

Friday
Back,Bi's,abs, and Traps
Back:16sets at 20+ rep range
Bi's 16 sets at 20+ rep range
Traps: 6-9 sets at 20+rep Range
Abs: 16 sets at 20+ rep Range

Saturday&Sunday
Take it easy

I like working everything two or three times a week. Over the years I've personally seen greater gains from this than from the 1 body part a day routine. I also decided that I will be doing lower rep higher weight on the first half of the week with low weight really high rep burnout workouts for the next half.

I am going to take a couple of caps today to see how the body reacts to the stuff as well. I'll let you guys know how that goes.

Thanks again for all the support everyone, it's really helped me out. Please keep in touch through the next four weeks if ya'll want too...
 
great log bro, just found it.

add way more veggies to your diet man. aside from that it looks perfect.
no reason you can't take down 1lb of spinach a day though xD
 
RickO'Shea said:
So tomorow is the Official Start day of the shredder stack, and I"m way pumped for it. My diet is on point, eatin tons of veggies and top knotch proteins. Doing just enough cardio. My measurements will be posted up later today along with Bodyfat%.

As Far as the workouts go this is my Idea on how I"m going to do it.
Monday
Chest,Tri's,Abs, and Traps
Chest:16-25sets in the 8-12 rep range
Tri's: 9-12sets in the 8-12 rep range
Abs: 9-12sets in the 15-20 rep range
Traps: 6-9 sets in the 16-50 rep range

Tuesday
Back, Bi's, Forearms
Back: 16-25 sets at the 8-12 rep range
Bi's 16 sets at the 8-16 rep range
Forearms: 6 sets at the 12-20 rep range

Wednesday
Legs, shoulders, Traps and abs
Legs:16-25 sets at the 16+ rep range
Shoulders: 12-16 sets at the 12-16 rep range
Traps:6 sets at the 16-50 rep range
abs:16 sets at the 16-20 rep range

Thursday
Chest, Tri's, Forearms
Chest:12 -16 sets at 20+ rep range
Tri's 12-16 sets at 20+ rep range
Forearms 12 sets at 20+ rep range

Friday
Back,Bi's,abs, and Traps
Back:16sets at 20+ rep range
Bi's 16 sets at 20+ rep range
Traps: 6-9 sets at 20+rep Range
Abs: 16 sets at 20+ rep Range

Saturday&Sunday
Take it easy

I like working everything two or three times a week. Over the years I've personally seen greater gains from this than from the 1 body part a day routine. I also decided that I will be doing lower rep higher weight on the first half of the week with low weight really high rep burnout workouts for the next half.

I am going to take a couple of caps today to see how the body reacts to the stuff as well. I'll let you guys know how that goes.

Thanks again for all the support everyone, it's really helped me out. Please keep in touch through the next four weeks if ya'll want too...
Click to expand...

Get a stop watch and do 30 seconds rest between sets. You'll want to die at the end.
 
Captain FT said:
Get a stop watch and do 30 seconds rest between sets. You'll want to die at the end.
Click to expand...
Oh Man I know! I do that with plyo's for volleyball and they suck nuts. The one I hate the most is squat 135 as many times as you can for twenty seconds then rest twenty seconds and do that for five minutes straight....you will puke!

On the workouts on Friday and Saturday I think I will get the stopwatch out.
Thanks on the advice Capn' and Iggy!
 
Hey EF'rs, so today Aug 24th 2009 was my first official day of workin out on Beastdrol & Katanadrol. I took three caps yesterday to see how the body would react to it, and try to eliminate any Placebo effect they might have on today's workout.

Now, I've never taken any product as serious or as potent as the forementioned super supps, but I have done two cycles of Epistane(Havok) It was kind of like the point of no return after downing the first caps yesterday. Kind of intense really. After several hours and feeling no sides my anxiety subsided. Several hours after the second dose I did start to get a pump. Nothin major just could feel the arms, and back gettin a little tight. I did get a little hot and blood pressure bumpy after the third dose but nothin to shake a stick at. I do believe it was the culprit behind some of the most intense and weird dreams I've ever had though:)

So here's what I did today as far as workout.
Took first dose at 8:30am
Hit gym at 9:15
Chest
Flat Barbell Bench.
135X12
185X12
205X8 This is where I started to get a decent pump, and strangely enough felt just confidently strong.
225X6 I know I know I'm a pussy. But,as i've stated before having super long monkey arms doesn't help on bench. Here's the thing. I am positive I could've Done 265 like 3 or 4 times. I just felt really strong today. I stopped cause I had a long workout aheadof me.

Flat Dumbell Bench
50X12
60X12
70X10
80X10

Incline Barbell Bench
135X12 By this point in the workout I'm usually feelin it and it's getting tougher to lift the bar from behind my head to do inclines. Not today.
165X10 I usually don't go this high and certainly not this many reps!
195X8 This was pretty much a record for me.

Incline Dumbell Bench
50X12
60X12
80X12

Fly's
#weights/#5X8
#6X8
#7X8 Again comin together too easy
#9X8 Another record for me.

Triceps
V-Bar presses.
#12X10
#14X10
#16(Max)X10 This was just awesome going max and super controlled. My triceps were burning and had a awesome pump.

Single Rope KickBack
#4X10
#5X10 I usually only can hit and stay at #4 by this time
#6X10 Lost some form getting this one up but not much

Dips
Body weight X12@3sets

Traps
High Pulls
135X12
185X12
235X10 This went up nice and smoothly, and one of the best pumps I've ever had on my neck

Dumbell Shrugs
50X12
80X12@2sets

Abs
Weighted Rope Crunch
#16(max)X20@3sets Oh christ!, did these burn!

Weighted Russian Twists
20lb ballX16@3sets

Wide Knee Hanging Ab Raises
BodyweightX16@2Sets Wanted to go three just absolutely couldn't do it...

Today was such a awesome workout. I felt So Fulfilled. Didn't want to leave. I'm looking much harder and Veiny when I wake up too. I know most of that is the diet, but this morning It was noticable.

I really am looking forward to this...oh it's gonna be sick. I should have some video up by the end of the week as well on thoughts supps and workouts during this cycle.

Thanks again everyone
-RickO'Shea
 
NEEDTO, THANK YOU!!!!

Today is just the third day I've been taking the Shredder Stack from needtobuildmuscle.com and I really want to thank Needto from the bottom of my heart(not gay) for the results so far. I know I know, it's only the third day Rick you cant be noticing that much. Look at this pic then compare it to the others posted at the beginning of the thread.
http://i31.tinypic.com/nlvls7.jpg

First thing. Hardness. So Today was a rough day. I ran out of foods....just a crap load of carbs to eat, and bad ones too. I didn't eat much about half what I should. I wasn't feeling well, I felt flat, and outta shape all day. I popped my before bed dosage about a hour ago. I happened to go the bathroom. I was thinking that how I felt would be how I looked. I really am blown away by how much harder and vascular I am in just three days. If you look at that pic you can see I got those veins comin up from the lower abs...about a month ago I had two (The two big ones) but what you couldn't see in the pic is like six new ones, and the one on the left goes almost up into my arm pit. I got a new set of veins on my right bicep with are gettin huge when working out that I've never had! I've even got one on the underside of my Tricep. I also am looking more lean and the striations are comin too! I had this post almost finished and put up like four hours ago but then it suddenly got erased...so I almost didn't put this up until I took that picture!!!

Here's what I did today (workout wise)

I got my Bodyfat % tested and my measurements taken. The official printout I'm waiting on via email...sorry..anyways I do have a question about this if someone could help me on it

I was calipered at 5 different spots, two of them sites used on women. The Tricep and the Illiac. I was also tested on the thigh, chest, and abdominals. Now with the five combined I tested at 14% which seemed really high. Do you guys think thats right lookin at the pic?.... If I went by just the three mens sites I came in at 9%. Can anybody tell me why the huge gap in % differential?

Workout
Back, Bi's, and Forearms (my favorite lifting day)
Back
Narrow Grip Pulldown
#10X10reps@3 sets I went with a fast positive phase and a six second negative phase. This method I really liked! I got a great stretch and awesome pump from the second set! I also used this method on virtually all the rest of the lifts
#16X12reps@1set I used the rest pause method for the last set as well on the rest of the excersizes. This one a 8X3X1 for 12

Wide Grip Pulldown
#10X10Reps@3sets
#16X12Reps@1set I usually never am able to do this much weight without momentum and straps!

Deadlift :) (now I usually leave this for the end of Back workout but I was afraid I was going to loose the station to someone and not get it back.
135X10reps@3 sets
225X10Reps@1set I felt awesome here so decided to keep it rollin!!!
275X8Reps@1set I was able to put this up relatively easy which is awesome cause my knee usually kaputs at this weight!

Dumbell Rows
50X10Reps@2sets Same positive and negative phase like on the narrow grip pulldowns
90X10Reps@2sets I haven't gone that high in a while

Bi's
Seated incline dumbell curl
30X10reps@3sets I usually start with 25's and work my wy up to 35's
45X10Reps@1set Never had a pump like that!!!!

Cable curls/Cable Hammer Curl
#3X8/#3X8reps@3 sets
#6X8/#6X8reps@1 set I stand corrected...this was the best bicep pump ever!!!

Preacher curl
45X10@3sets
75X10@1set This was surprisingly easy

Forearms
(That thing where you hang a weight from a pvc pipe and roll it up and down)
3 sets (Forearms burned and felt awesome)

well there you have it.
So far No sides other than funky ass dreams(that's a maybe too) hunger and serious hard veiny sex appeal. I had a guy today ask if I worked at the schools gym. My response was "No, Why?" "Cause you're FKN Ripped bro" was his answer.

Yep I was feelin good!!!

So again special thanks to you guys and your help (Sonic) big help there!!!
NEEDTO YOU DA MAN!!!!
 
Hey Guys could still use some answers to the bodyfat question. Plus here are my measurements,thoughts, and workouts below.
Anthropometric MeasurementsMeasurements in Pounds1st2ndWeight202.00 Measurements in Inches Bust/Chest44.25 Waist36.00 Hips40.00 Right Thigh21.50 Left Thigh21.50 Right Gluteal Fold Left Gluteal Fold Abdominal38.50 Right Mid Arm14.00 Left Mid Arm14.00 Totals Total Inches229.750.00Difference over Previous Month 229.75Difference Overall 229.75

Today was going to be a ruff day. I didn't get enough last night and it's leg day. When I don't get the right clean food in me I get cranky too...I don't know if this happens to anyone else?
Today is Day#4 and I'm Starting to get that pumped feeling that lasts all day. Love it! I'm also getting some dry joints too. Gotta pick up forged joint repair. I'm also starting to sweat more throughout the day which is a good sign the katana is working!

Workout
Legs,Shoulders,Traps and Abs

Legs
ATF Squats
135X8@3sets
185X8reps@2sets I wanted to go higher but the knee said no.

Cleans
135X10@1set
95X10@3sets I haven't trained legs in like a half a year so rusty on these but I will get it to 225 hopefully not too long

Overhead squats
95X6@1set This was for kicks. They suck!

Snatchs
95X10@4sets

Calvs
Standing Calv raise
#10X10reps@4sets I blasted the positive phase almost jumping then a six second negative phase
#10X30reps@1set

Shoulders (dont do alot with shoulders cause I need other parts to catch up)
Military Dumbell Press
50lbX10reps@3sets Fast Positive Phase with six second negative phase Oh man were these burnin!
70lbX8reps@1set Almost didn't get it up!

Front Dumbell Raises
20lbX10reps@1set
25lbX10reps@1set
30lbX10reps@1set
35lbX10reps@1set From the two hours of volleyball last night my shoulders were unusually strong!

Side Dumbell Raises
25lbX10reps@1set
30lbX10reps@1set
35lbX8reps@1set
40lbX8reps@1set This was a PB for me!

Traps
Barbell Shrug
185lbsX12reps@4sets First time I've ever had a trap pump like that! Awesome!

Dumbell Shrug
50lbX40reps@2sets

Abs
Hanging Leg Raise
BodyweightX10reps@3sets I only lowered my abs to like a 130degree never fully relaxed they hurt like shit man!!!

Weighted Crunch
#16(max)X16reps@2sets

Well There ya have it!
 
RickO'Shea said:
NEEDTO, THANK YOU!!!!


I got my Bodyfat % tested and my measurements taken. The official printout I'm waiting on via email...sorry..anyways I do have a question about this if someone could help me on it

I was calipered at 5 different spots, two of them sites used on women. The Tricep and the Illiac. I was also tested on the thigh, chest, and abdominals. Now with the five combined I tested at 14% which seemed really high. Do you guys think thats right lookin at the pic?.... If I went by just the three mens sites I came in at 9%. Can anybody tell me why the huge gap in % differential?

Well here is my .02:

Bodyfat with calipers can be HIGHLY inaccurate, 4- 7% error is the standard with the ACSM 7 site protocol. The more sites the better the reading because people hold BF in different areas (but that only holds true if the testor is accurate & it is a good caliper)

The ACSM protocol calls for 3 readings and you do avg of the 3

Things that get F'd up with calipers real easy:

Crappy testor, pinches more than fat and does 1 reading only

Not enough sites tested = false reading

Shit plastic cheap calipers - good ones i.e. Lange etc, start about $300 and can be close $900 a pair.

Testor uses a formula to calculate % that does not consider age & gender

You get tested post workout while still pumped - get false reading

You get tested while holding water / sunburned etc - false reading

I like the "under 120 club" for calipers - 12 sites tested, total of all 10 = below 120 mm total = LEAN!!!

Better alternatives: DEXA Scan, Bod Pod, Under water weighing

Total shit: Infra-red, Tanita scales, electronic calipers i.e. Skyndex etc.

Most Unique & Funny : Vern Gambetta method for testing groups of athletes - take off shrit, do jumping jacks - anything flops around / jiggles = FAT!
(He does this with his football camps etc)

Keep up the Good WORK & LOG !!

S:supercool
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supreme said:
RickO'Shea said:
NEEDTO, THANK YOU!!!!


I got my Bodyfat % tested and my measurements taken. The official printout I'm waiting on via email...sorry..anyways I do have a question about this if someone could help me on it

I was calipered at 5 different spots, two of them sites used on women. The Tricep and the Illiac. I was also tested on the thigh, chest, and abdominals. Now with the five combined I tested at 14% which seemed really high. Do you guys think thats right lookin at the pic?.... If I went by just the three mens sites I came in at 9%. Can anybody tell me why the huge gap in % differential?

Well here is my .02:

Bodyfat with calipers can be HIGHLY inaccurate, 4- 7% error is the standard with the ACSM 7 site protocol. The more sites the better the reading because people hold BF in different areas (but that only holds true if the testor is accurate & it is a good caliper)

The ACSM protocol calls for 3 readings and you do avg of the 3

Things that get F'd up with calipers real easy:

Crappy testor, pinches more than fat and does 1 reading only

Not enough sites tested = false reading

Shit plastic cheap calipers - good ones i.e. Lange etc, start about $300 and can be close $900 a pair.

Testor uses a formula to calculate % that does not consider age & gender

You get tested post workout while still pumped - get false reading

You get tested while holding water / sunburned etc - false reading

I like the "under 120 club" for calipers - 12 sites tested, total of all 10 = below 120 mm total = LEAN!!!

Better alternatives: DEXA Scan, Bod Pod, Under water weighing

Total shit: Infra-red, Tanita scales, electronic calipers i.e. Skyndex etc.

Most Unique & Funny : Vern Gambetta method for testing groups of athletes - take off shrit, do jumping jacks - anything flops around / jiggles = FAT!
(He does this with his football camps etc)

Keep up the Good WORK & LOG !!

S:supercool
Click to expand...


Awesome thanks man that helps quite a lot dude!!!
Click to expand...
 
One last to standardize the testing (with calipers) - same testor, same calipers, same formula. Also if possible, roughly same time of day and try not workout / play sports for at least 12 hours before.

Later!
 
When I was all natural, I used an electronic bodyfat reader and was tested at 9.5%, which seemed about right considering my use of Ephedrine and the way my abs looked, etc. Well, after an insane cycle where I was more shredded than ever, I got tested on the same machine and it showed my bodyfat at 14%.

I also bought an eletronic one that fluctuates from 10.5%-15% for me depending on the day or time. I have the cheap plastic calipers that show me at 4% bodyfat LOL. So yeah, probably a bod pod is best. I spoke to an IFBB pro about bodyfat measurements and he said the mirror is the best tool. Otherwise, the only way you can find out your real bodyfat is when you are dead and they can actually examine your fat.
 
I have a Tanita scale and it bounce around about 1-2% hour to hour. It does give me an idea though if it consistently starts to read higher or lower for a while how my composition is. i.e. it consistently said I was 17% for a while and while cutting it dropped into 15%. I think it was still pretty high but it shows the trend at least. That's really all I expected from it. I mostly use the mirror standard. LOL. I'm not competing or anything so all I carre about is how it looks on the beach and in the gym. :D
 
Yeah, I'm not too concerned but when this cycle is I would like to know a definate percentage. By the way what's a DEXA scan? I know the U has hydrostatict testing, and a bod pod, just don't want to drive four hours to get it done ya know.
 
DEXA is dual emission X-ray absorption test, it is used in the medical field to scan for bone density etc but it is also a HIGHLY accurate body comp analyzer - won't get it unless in the medical field or pro athlete with $$$$ (My doctor, who is my client just got one for his practice!)

Tanita scales etc are affected by hydration levels in the body, it measures the speed of the scale signal from Left to Right and water is a conductor and alters the signal speed. That is why the expensive model Tanita over $1,000 has a handbook that is a book and not a pamphlet - there are tons of rules to try and get it to be accurate.

best tool = mirror & tape measure, once your below 10% doesn't really matter - you are ripped!

If you don't have the genetics you can't hold under 10% for long. Most pro's especially if they compete once per year have all their photo shoots take pre / post contest because they can't hold it long. For some people, too low bodyfat and they get sick, lethargic, some even get seizures because brain s approx 60-65% fat and cholesterol makes up the myelin sheath of nerves.

Side note - too low fat & cholesterol i.e. statin drugs = dangerous - loss of short term memory & motor control - that is the root of many "senior moments" and gait issues n the elderly.

S
 
Hey Guys and gals. Sorry I couldn't get the log updated yesterday it was a really shizzy evening. So yesterday was Day #5 on the Shredder Stack, and again I've got nothing but great things to say about it. I'm getting new veins daily! I'm starting to get really hungry really quick, which kind of stinks cause I'm already eating every two hours, and eating super clean and trying to consume 3400 cals a day is pretty damn rough....so getting hungry every hour all day long is getting kind of annoying...at least I'm getting enough food and protein now:) I'm sweating alot more now too. Which only stinks at social events.... I woke up this morning and I looked pretty damn shredded. I could clearly see some now lower ab veins and a whole lot of those side abs that look really good!!!

I thought I'd give a update on what the diet is looking like cause I made some changes... I have read a lot of posts saying get rid of the oats. So I did, I eat like nine meals a day with pretty much just Green Fiberous veggies or Yams, and like 30-50 grams of protein. The only Carbs I eat are pre, intra, and post workout. That way I can better utalize fat stores a throughout the day. IT's worked really well. I'm still waiting to pick up some good BCAA's, Creatine, and some Glutamine. FYI my Whey Protein Isolate is the All The Whey brand. Cup Cake Batter Flavor and it's pretty damn tastey and mixes very easily too. I've also cut out pretty much all sugars which included milk. Raised my fat levels a little too.

So Yesterday's workout was pretty intense. I've been doing on the first of the week all of the lifts for short reps and really heavy. The late in the week workouts (Thursday and Friday) are all much lighter in weight but tons of reps, like 20+. PS Getting some rediculous pumps now a days from the beast.

Workout
Chest, Tri's and Forearms

Chest
Flat Bench Press Barbell
135X20@3sets
185X10@1set I really didn't think I could make the jump to 185 after sixty reps... I know it's not much weight but I can tell I'm getting stronger

Flat Bench Press Dumbell
50X16@4sets I do it really controlled and get a really good stretch past parrallel

Incline Dumbell bench Press
50X16@3sets

Cable Fly
#4X20@4sets This the point where my chest felt like it was going to burst! Seriously did it hurt and kind of impeeded my next couple of excersizes

Tri's
V-bar Presses
#10X20@4sets Man My triceps felt like they were going to just jump right out of my arm after just one excersize

Single Rope Cable Kickback
#4X20@3sets This was really really tough to get through....really

Bodyweight Dips
20reps@4 sets

Forearms
Hanging weight on a rope curl....sorry still don't know the name
5lbX3pullsX3 unravells @3sets This hurt so dmn bad from the pump.

All n all another great workout! I'm really starting to feel the shredder stack. I feel pumped and just ripped all fricken day long!!!
 
cryptosporidium said:
how much protein are you getting total ED bro? is the 50g from whole source?
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Six of the nine meals it is. It's either Eggs(1-2 meals) Chicken Breasts 2 meals sometimes more. and Lean ground turkey...sometimes fish too like swordfish or orange roughi.... My first meal is whey shake so is my post workout shake and then right before I go to bed.
 
Good Evening EF! Day Six of the Shredder Stack. It's amazing. I had some of the gnarliest pumps today. My drive was off the richter!!! I didn't want to stop, I felt like punching a FKN Lion, Ripping off it's head and wearing it over mine like something Conan the Barbarian would do!!!

It was a light weight many rep workout, and shit did I own it! The weights I usually use on the heavy day were the weights I repped with ease today. I really am lookin beasty. My friend Zant is 6'6 and like 235 and he was like "Dude you're fricken the size of a bus, You're bigger n me!" I was gettin alot of looks today. Old and younger alike were starin at me...not cause I was screamin to get weight up or anything like that. It's just I seriously grew like double in size from pre workout to post workout from the pumps, AND TALK ABOUT VEINY!!! I had them everywhere I looked damn good!

If I were to stop now, I would be a idiot. I would however got my moneys worth ten times over!

People, Please, Go buy some damn Beast and Katana.
I gotta go throw my car across the street peace!
 
RickO'Shea said:
Good Evening EF! Day Six of the Shredder Stack. It's amazing. I had some of the gnarliest pumps today. My drive was off the richter!!! I didn't want to stop, I felt like punching a FKN Lion, Ripping off it's head and wearing it over mine like something Conan the Barbarian would do!!!

It was a light weight many rep workout, and shit did I own it! The weights I usually use on the heavy day were the weights I repped with ease today. I really am lookin beasty. My friend Zant is 6'6 and like 235 and he was like "Dude you're fricken the size of a bus, You're bigger n me!" I was gettin alot of looks today. Old and younger alike were starin at me...not cause I was screamin to get weight up or anything like that. It's just I seriously grew like double in size from pre workout to post workout from the pumps, AND TALK ABOUT VEINY!!! I had them everywhere I looked damn good!

If I were to stop now, I would be a idiot. I would however got my moneys worth ten times over!

People, Please, Go buy some damn Beast and Katana.
I gotta go throw my car across the street peace!
Click to expand...

I found I got my best gains in the 2nd week, I think. You will love it. Run it for the full 4 weeks so you can solidify your gains. I found the final 2 weeks I only increased mass a bit but my strength kept moving up and my definition and vascularity were definitely increasing.
 
You are kicking ass bro!!! Three more weeks to go :evil:

I started my Beast/Diesel cycle yesterday. I am feeling very "Alpha" today and my libido is already up. This is gonna be sweet.
 
SouthernLord said:
You are kicking ass bro!!! Three more weeks to go :evil:

I started my Beast/Diesel cycle yesterday. I am feeling very "Alpha" today and my libido is already up. This is gonna be sweet.
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Seriously, Thanks SL I'm really pleased with the results. I've switched to the Ultimate Diet 2.0 for more fat loss. So I will keep you guys updated. Can't wait to see another weeks results!!!
 
Alrighty, So I Have switched Diets to maximize fat loss. It's Lyle McDonald's evil creation based of Dave Duchane's Ultimate Diet. Lyle's Ultimate Diet 2.0 Is made for atheletes looking to get into the mid single digit range. Which is what I am trying to do. For 4 days you are in a somewhat starving no carb carb depletion diet. On Monday and Tuesday you do a carb Depletion workout with lighter weights and more reps to further the depletion. Then you take wed. off, More diet thursday, then I higher weight weight full body workout that night to suck every last calorie out of your muscle. Then that night you start a carb load. Take friday off but keep the loading Then saturday you do a full body powerworkout low low reps as much weight as you can. I really like the way lyle writes everything out. I think it would be too advanced for the regular joe but a good read for all you mad scientists out there. My workout is below.

Monday
Full Body workout. 3 cycles at 65% of 1 rep max
Chest Press 3X15
Chest Fly 3X15
Wide Grip Pulldowns 3X15
Rows 3X15
Hamstring Curl 3X15
Calf Raise 3X15
Leg Press 3X15
Lateral Raise 2X15
Incline Bicep Curl 2X15
Tricep Pushdown 2X15

So you repeat the above cycle twice. There is only 1 min of rest between each set. Needless to say if Lactic acid isn't filling your body then Your form sucks or your not going heavy enough. I felt like puking after the first cycle. I got done with everything and I went pale. It was the hardest workout of my life....ugh...it sucked. Then I played Volleyball for two hours afterward. My super intense cardio. That Night I wrecked my motorcycle. random side note. So when your on this starve mode you kind of feel like shit needless to say. One thing I have to add though. So last night before going to bed I checked myself in the mirror. I HAVE NEVER SEEN MY ABS LOOK LIKE THAT!!!!! EVERYTHING WAS JUST POPPIN OUT. I COULD CLEARLY SEE EVERYTHING. THAT WHOLE GAP IN BETWEEN THE SIDE OF YOUR ABS THAT CIRCLE THING IT WAS FUCKIN AWESOME. NEW VEINS AND EVERYTHING!!!
 
So today is day 3 of UD2. Yesterday was Pretty freakin gnarly! I did the exact same workout with the same diet as on monday, with the exception of six sets of abs thrown in. I also played two hours of volleyball again to get some good glycogen burning cardio in. I felt like I had a lot more energy yesterday then on monday as well. Today being wed, I look pretty damn good considering I'm only eating 1200 cals a day. I HAVE TO SAY IF IT WASN'T FOR THE BEAST COURSING MY SYSTEM 24 HOURS A DAY I WOULD HAVE GIVEN UP ON THIS!!!! I mean no cals ya feel flat and week, but then you take your beast and Katana, and POW! you've fuckin killed everyone and everything at your gym with your power legs. I get the day off today which is great! Cause I'm damn sore...only thing that sucks is at least the workouts take your mind off of the starving periods you go through...I do however want to tell you guys that I'm lookin good. I feel like I'm up from 200 to around 206, but that's just a guess. I do know for a fact however I've lost fat cause I'm lookin even more than defined then a week and a half ago. I got some new veins in my right bicep which have never come in till now which I'm so stoked about. I also have a brand new vein in my Right lat that is huge, and it just popped outta nowhere....like a freakin daisy!!! I also think I'm going to start 300ml of Test E once a week for 12 weeks, Who knows maybe even throw in like 300ml of EQ too...I'm really enjoyin lookin like a freak and getting the looks too!!!
 
RickO'Shea said:
So today is day 3 of UD2. Yesterday was Pretty freakin gnarly! I did the exact same workout with the same diet as on monday, with the exception of six sets of abs thrown in. I also played two hours of volleyball again to get some good glycogen burning cardio in. I felt like I had a lot more energy yesterday then on monday as well. Today being wed, I look pretty damn good considering I'm only eating 1200 cals a day. I HAVE TO SAY IF IT WASN'T FOR THE BEAST COURSING MY SYSTEM 24 HOURS A DAY I WOULD HAVE GIVEN UP ON THIS!!!! I mean no cals ya feel flat and week, but then you take your beast and Katana, and POW! you've fuckin killed everyone and everything at your gym with your power legs. I get the day off today which is great! Cause I'm damn sore...only thing that sucks is at least the workouts take your mind off of the starving periods you go through...I do however want to tell you guys that I'm lookin good. I feel like I'm up from 200 to around 206, but that's just a guess. I do know for a fact however I've lost fat cause I'm lookin even more than defined then a week and a half ago. I got some new veins in my right bicep which have never come in till now which I'm so stoked about. I also have a brand new vein in my Right lat that is huge, and it just popped outta nowhere....like a freakin daisy!!! I also think I'm going to start 300ml of Test E once a week for 12 weeks, Who knows maybe even throw in like 300ml of EQ too...I'm really enjoyin lookin like a freak and getting the looks too!!!
Click to expand...


Why are you only eating 1200 calories a day?
 
Sorry it's apart of that Ultimate Diet 2. I'm taking in more like 1500, but I know that 's not a huge difference. You run a very low calorie diet no carbs lots of protein for 4 days then Like tomorrow you start to refeed. To be honest, I don't think I've lost an ounce of strength, on the contrary I threw up 185 yesterday for 15reps which was for three sets too. Thats 5 more than normal. I think I look bigger now than I did when I was 230. So today Wed, was the last low cal day. So as I said Tommorow I start the refeed and Carbload to put on some mass before I do the low carb cycle again. I wanted to try it for a week and see how it affected my body and If I didn't like it go back to the previous 3500 cals a day. I really think I'm leaner and six pounds heavier though. My main goal is fat loss. Which I'm Getting. Then I'll try to pack on 10lbs clean.
 
RickO'Shea said:
Sorry it's apart of that Ultimate Diet 2. I'm taking in more like 1500, but I know that 's not a huge difference. You run a very low calorie diet no carbs lots of protein for 4 days then Like tomorrow you start to refeed. To be honest, I don't think I've lost an ounce of strength, on the contrary I threw up 185 yesterday for 15reps which was for three sets too. Thats 5 more than normal. I think I look bigger now than I did when I was 230. So today Wed, was the last low cal day. So as I said Tommorow I start the refeed and Carbload to put on some mass before I do the low carb cycle again. I wanted to try it for a week and see how it affected my body and If I didn't like it go back to the previous 3500 cals a day. I really think I'm leaner and six pounds heavier though. My main goal is fat loss. Which I'm Getting. Then I'll try to pack on 10lbs clean.
Click to expand...


You should be getting 1200-1400 calories a day purely from protein. Another 600-900 fom fats. You still wouldn't gain any body fat at that calorie level while not eating any carbs.


Going extensively below maintenance level calories is not good dieting practice.
 
dabuffguy said:
You should be getting 1200-1400 calories a day purely from protein. Another 600-900 fom fats. You still wouldn't gain any body fat at that calorie level while not eating any carbs.


Going extensively below maintenance level calories is not good dieting practice.
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You are totaly right Buff, I tried it for four days, and yes on the first day I got f'ing shredded but I'm going back to the TKD I was on at the first of this. Low low carbs, moderate fat, and a buttload of Protein(no homo) all an all about 3400 calories. I was damn lean and I felt better all day and the gains were coming. Thanks for your help Buff and everybody else. I don't think my body likes carbs other than Pre workout and post workout cause man I pack on the chub at any other time!!!:worried::worried::worried:
 
Hey Everybody I've got some exciting announcements!
So Yesterday was a HIT workout where I did 4 sets on every bodypart other than arms which got two sets workout below

I should also mention I took two caps of beast and Katana before the workout too

Chest
Flat bench
155X15@1set as a warm up
225X12@1set This went up easier than shiz I was suprised to say the least!
245X10@2set Ok this is a PR for repping weight. I was soo Stoked and it wasn't even max day. YEAH BABY!!!!

CableCrossovers
#6X8@1set
#8X8@1set This was another PR!!!!

Widegrip Pulldown
#10X10@1set as a warm up
#16X10@1set PR for repping weight Shit yeah boy
#18X10@1set PR again and It was maxed out on weight too!!!

Single arm dumbell row
50lbX10@1set as a warm up
80lbX10@2sets PR for repping weight

Biceps
Incline Dumbell curl
45lbsX10@2sets PR on Repping weight. Sidenote...Two caps before equals absolutely skin ripping pumps!!!! FU%$ING Awesome!!!

Triceps
Tricep Pushdown with V-bar
#15X10@2sets Maxed out completely under control! Could have done a whole lot more too!!! PR again for repping weight!

Shoulders
Military Press
50lbX10@1set as a warm up
70lbX8@2sets New PR BABY for repping weight!!!

Squats ATF
135X10@1set
225X10@2sets I was Super Stoked cause I got a shit knee and I went past Parallel and I felt great!!! I know I could squat three hundey!@!!!!!

Hamstrings
Hamstring Curl
130X10@2sets PR for Repping weight

Traps
Barbell Shrug
225X8@2sets PR for Repping weight!!!

Ok So I got all of that done in an Hour with a buddy working with me! I felt Soooooo damn good man!!!
2 mucho super important notes
#1 Guy working out with me is 6'6" and like 235. Very in shape Collegiate Athelete. I outworked and outlifted him on everylift, and it absolute foored him how heavy I could lift and keep the same amount of power throughout the whole workout. Hence he's purchased the Beast starter stack.
#2 THIS IS THE KICKER!!!! I started on this venture a three days shy of Two weeks ago. I started out at 202lbs and at 9% BF. I was thinking I was going to be around 206/208 somewhere around there. I went in to weigh myself for the first time since I started and when the tab pushed all the way to 216 I was fuckin Floored. Now I will say this, due to carb load and reduced water I will give a 4-6 pound leeway on fat and water. I do not look the least bit fatter though!!! I am more veiny and More defined then I ever have been so even at that lee way that Means I've Gained anywhere from 8-10lbs of pure muscle in less then two weeks. HOLY SHIT NEEDTO!!!! NO WONDER EVERYBODY KEEPS TALKING ABOUT ME LOOKIN BEASTY!!!! I got another two weeks to hit my weight goal and I'm pretty much there already!!!! HAHAHHAHAHAHAHAHAHA I'M SOOOOOO PUMPED MAN.

I am doing the video log#1 tonight and it should be up by sunday or monday so look for it on here!

Peace
Rick
 
Almost Done BOSSMAN! haha It's Just got a few tweeks left. Ben wanted to add a couple more effects and some more www.needtobuildmuscle.com ads for it. It's going to be in two parts cause it's about twelve min of footage. Really does look good! He used his 40000 dollar camcorder for it!
 
Hey Everybody, just thought I'd update you with todays results from the power day. I stated two posts ago I'm up to 216 from 202 so a 14lb increase! I would say any where from 4-6lbs is water and fat increase but that is really generous to be honest. I'm back to my original maintenence diet of 3600 cals from my TDEE. I've decided to up the protein and down the carbs though just keeping the calorie totals the same. The new Video log should be up today well that's what the maker said so we'll see. FYI I didn't put before and during pictures cause they are already up, and when I do the after cycle video I would put them up then to show the whole recomp effect. I also am a weird looking guy who has freaky long arms and bags under his eyes from only three hours of sleep the night before.

So this morning I woke up a little tired again, but hopped in the shower and took the last scoop of jack3d to wake me up. I had a scoop of "All The Whey" protein Isolate and a slice of ezekiel toast with PB&J for some carbs and fat. I think It did me a solid today.

Today's workout was all about heavy heavy weight and low reps. Pretty much wanted to max and see where I've gained. Goals for today was squat 275 Which I haven't been able to do not on a smith machine. Deadlift 300+ and Bench 280(this would be a 20lb increase in less then two weeks if accomplished!)

I did 5 Superset combos with 1 stand alone excersize.

Superset#1 Deadlift and Calf Raise
135X6@1set as a warm up
#10X6@1set as a warm up
225X6@1set this went up nice and controlled lower back pumps really starting
#14X6@1set
315X3@1set Sweet beat my goal! I think I can put up 340-360 in the next two weeks! 340 is my PR
#18(max)X6@1set

Superset#2 Flat Bench and Dumbell Row
135X6@1Set as a warm up
50X6@1set as a warm up
205X3@1set as a warm up
80X5@1set as a warm up
255X5@1set This is another PR for Repping weight!!!
90X6@1set This also is a PR
280X1@1set This was a struggle but I got it!!! I was soooo friggen pumped at this! I hope I can put up 300 in two weeks cause That would be insane!!!
100X6@1set This was not a struggle just ran out of heavier weights!

Superset #3 Incline Bench dumbell and Widegrip Pulldown
75X6@1set as a warm up. I'm feelin damn good and pumped at this point really pumped up .....really....
#10X6@1set as a warm up
90X6@1set PR on repping weight and it felt tooo easy
#16X6@1set again just too easy
100X5@1set I am loving BEASTDROL AND KATANADROL!!! It just sucks we don't have any heavier dumbells!
#20(max)X4@1set That really hit the spot in my back!

Squats
135X6@1set warm up
225X6@1set It was ruff but I got it
275X2@1set This kind of hurt the knee but I did get it and My legs still are pumped from a 10:00am lift!

Superset#4 Military barbell press and side Dumbell raises
95X6@1set this was really really easy
30X6@1set warm up
135X6@1set New repping PR!
40X6@1set New Repping PR!
165X3@1set Ruff but I was feelin damn strong with this one!!! NEW PR!
45X6@1set this kind of tweaked the shoulder

Superset#5 Barbell Curl and Overhead tricep press
50X6@1set warm up
50X6@1set warm up
80X6@1set This felt really good
80X6@1set
100X5@1set NEW PR
100X6@1set NEW PR

So today I felt Stronger then I ever Have!!! my friend Zant that's 6'6" and 240 Freaked again cause I beat him on every lift except squats and calf raises! He's got some massive legs though :)
Either way I'm F*ing PUMPED!! THANKS AGAIN EVERYBODY AND DEFINITELY NEEDTO!!! cant wait to get my hands on the new stuff!!!
 
Hey Guys, I just want ya'll ta know in two weeks I'm going to be as big as a barn and FU&*ING shredded!!! I got my diet on super duper FBI like lockdown and I'm doing cardio twice a day for 30min! once first thing in the morning on empty stomach and once at night. I'm back on muscle specific workouts where I had great success. I'm getting about 350g of protein well a little more actually, to help with this and just got a whole bunch of FIsh oils which I didn't have before!!!
 
RickO'Shea said:
Is that a tinfoil wrapped cucumber in your undies?...
Click to expand...

haha, didn't stuff it this time. Diesel makes EVERYTHING grow bigger. I did stuff it in one of my pics as a joke in my diesel/tren log

Good to know you're checking out the package. Start calling you Rick Mo'Shea
 
Hey guys, Rick O'Shea here with a update to the log. I'm back on my TKD and I'm feeling really good. With one exception. I don't know how this happened, but in two days I went from lookin really lean and ripped to just no definition at all on my midsection. WTF is that all about!? I didn't cheat at all, and I've even up my cardio from no times a week unless I played volleyball to at least once a day. Today I did TWO! I still feel fat. I don't fricken get it. The only thing I can think of is that I didn't get enough water in me. Anyway if you got any ideas hit me up. I'm two weeks away from cycle finish and I don't want something like being ripped until now and then packing on fat for no reason not to mention the mindfuck that goes with comin off cycle....sorry.....had....to vent.

Today's workout though was really good. Really got after it. If I had Need2KTS I would have fit right in.

I did chest, tris, traps, and abs today. For the next three days it will be all high rep little rest workouts. Today was incredibly challenging and I almost puked when I got home so I know I pushed myself.

Chest
Flat Bench Barbell
135X20@2sets PUMP ENGAGE! Seriously it was already pretty bad. Which of course is really good.
155X20@2sets
175X16@1set

Flat Bench dumbell These I do a really slow negative phase. 5-6 seconds with a controlled quick positive phase making sure I flex at the top everytime.
50lbX12@3sets

Incline Bench Barbell
135X16@1set This really killed my shoulders so I had to drop the weight.
95X20@2sets

Incline Dumbell Same thing as the flat bench dumbell as far as the negative and positive phases are concerned.
50lbX12@3sets

Cable Flys Just nice and controlled with the flex every rep
#5X16@1set My chest was so pumped after this it was going to pop right off of my body.....
#6X16@1set
#7X16@1set

Triceps
V-Bar presses
#10X16@1set The Gnarliest pump I've ever had in my triceps
#14X16@1set This is awesome cause two weeks ago I could only throw up #10 16 times. Now #14 was kinda easy
#16(Max)X16@1set NEW PR FOR REPPING WEIGHT!!!

Single Rope Crossbody Kickbacks These always burn like some sort of urinary STD........what.....jus sayin.....
#5X16@3sets Whew, and I thought the pump was bad 3 sets ago!

French Press/Narrow Grip Press
60lbX10X10@3 Sets

Weighted dips
45lbX10@3Sets

Traps
Dumbell Shrug
50lbX50(yes fifty reps)@3sets Pretty much the first time I got a decent pump in my traps. They weren't decent they were AWESOME!

ABS
Hanging Leg Raises
16reps@3sets

Weighted Cable Rope Crunches
#16(Max)X20@3sets God did these burn It was nuckin futs it hurt sooooo bad

Medicine ball Russian Twists
15lbballX16@3sets

So all in all a very very tough but really good workout! Only thing is my damn stomach it's really messin with my head. I got two weeks to give it my all and I want that thing lookin specfrickentacular when I"m done! Thanks again for all of your help support and most excellent advice guys!!!

Peace
Rick
 
Nice change up to the routine. You'll respond, don't worry. It was probably bad lighting for your abs today
 
Captain FT said:
Nice change up to the routine. You'll respond, don't worry. It was probably bad lighting for your abs today
Click to expand...

Yes we all know that over head gym lighting blows....:D

Thanks Capn, Keep up the good work patrolling late night posters like myself and always making sure you post Last.......damn one-upper hahahaha
 
Hey Guys! So yesterday was leg day!!! I haven't been able to do a full blown workout on legs since I started beast. Needless to say I was ready to KILL THAT SHIT!!! But then something went terribly wrong. So I do my kalesthenics warm-up which went well. My legs were already pretty damn pumped which was a good indication that the pump was going to be awesome today. Here's a rundown on the workout below

Quads
Squats
135X16@2sets
It's at this point where things come to pretty much a halt. You see on Tuesday I played basketball for the first time since I hit the beast as well, and I never understood what you guys meant by "Dabilitating Back Pumps" I didn't know what you even meant by back pumps.....well I found out during basketball what they where. I couldn't walk, I couldn't sit, I couldn't stand. IT WAS SOOOOO DAMN PAINFULL. I had to stop after two games of ball and pretty much go home eat, and sleep it off. Ok so now back to squats. My legs felt like they were LITERALLY going to explode, gnarliest pump I've ever had. The pump was so bad that when I went to sit down the tension from the pump in my quad made my knees pop! Plus that damn lower back pump had to rear it's ugly freakin head! I was able to muster the rest out of my workout but I didn't feel to bad about it cause I did break a PR! Plus I had volleyball that night, which by the way 5 hours later finally subsided to the point I could job if need be.

Squats
135X16@2sets
225X10@2sets
300X2@1set Whoo HOO!! I was actually super stoked cause my lower back felt like it was going to explode from the pump and my legs could barely bend, but I felt like if those weren't hindering me I could put up like 350! Good freakin shit needto, I love this stuff!!!

Hamstrings
Leg Curls
90lbsX12@5sets

Just some updates on the diet too, I ran out of Protein isolate which blows, just gotta wait on more showin up. But I'm back on maintenence and I love it. When I go off cycle I'm going to go back to the UD2. Sonicwaste is having such a awesome result of being on it I figure I can pack on some LBM and loose some body fat while off for a month or two then run my cycle of Test E and EQ. During my maintenence diet I have dramatically reduced the carbs over the last 4days and I'm really leaning out while not sacrificing any muscle. I've prolly dropped it from 150g a day to 70g a day. My body while on the UD2 had a hard time coping with this but it's responding really well. It also helps that I'm still getting 400g of protein and a whole bunch of good fats too. Just picked up a good multi and some fish oil so that will help.

The other day when I wrote about feeling flat I talked to sonic to get his take on it and he said I was just holding water. I increased my potassium, a ton more water and decreased the sodium. Two days later I'm lookin pretty damn shredded! Also during volleyball yesterday (Beach volleyball) I took off my shirt and I had a lot of people saying "Shit dude, did ya eat arnold before ya got here" and "So the roids must be workin" Needless to say with 15lbs of extra muscle I was detonating on people!!! I seriously tatooed the shit out of a ball. Probably sent it 80ft in the air off the bounce, ON SAND!!!

Just feelin good peoples, keeep up the work!
 
Yeah man if it were me do the beast first then finish with the epi....either way if only one or the other or both is used you are going to love it! Yeah thanks for the props on the log, I'm tryin to keep it updated as best I can
 
Hey Guys, just givin another update on the Stack. Sorry if you guys are getting sick of me....if you are....well....suck it up:) So Yesterday was a absolutely amazing workout. I had a ton of energy and I pushed it all the way through the whole workout, and It was a long one too!!! I'm really liking the results from switching to cardio twice a day and the carb drops I've made. My body has finally gotten used to it so I don't feel like I'm going insane anymore. I'm loosing Bodyfat everyday and my abs are starting to come in pretty nice. I've upped my water to a steady 2 gallons a day which is makin me pee every seven minutes but really keepin me dry and sexy (Well at least I think so) It's also makin my viens really stick out too I've noticed!

So here's the workout
Yesterday was Back, Biceps, Traps, Forearms, and Abs

Back
Widegrip Pulldowns
#10X20@2sets
#14X18@2sets
#16X18@1set This was a real push but it set the tone for the rest of the workout! It was a PR for reps too!

Narrow grip Pulldowns
#10X20@2sets
#14X16@2sets

Reverse Grip Pulldowns
#10X20@2sets I was really starting to get a good pump at the base of my lats which I rarely felt and right around the scapula. I likey
#16X12@2sets

Machine Row/Machine T-Bar row
#10X8X8@4sets

Rear Dealt Fly
#6X12@4sets Man my back was sooooo freakin pumped after this it wasn't even funny!!!

Biceps
Incline Dumbell Curl
30lbX10@1set
35lbX10@1set
40lbX10@1set and I'm spent. Seriously though, my arms couldn't bend they were so pumped. New Vein in the right arm basically made my day too!!!

Cable Curl/Reverse Cable Curl
#5X8X8@2sets
#6X8X8@1set People were starting to stare at my arms....which is ok cause they were all college age.

Cable Arnold Curl
#6X8@3sets

Traps
High Pulls
135X12@4sets My neck had it's best pump ever with this!!!!

Forearms
Rope Pulls
10lb rope pulls@6Sets Holy Freakin moses! My arms looked Friggen huge after this one!!!

ABS
Medicine ball crunches on Big Fitness ball thingy
20lbX20@3sets Holy Shit it really felt like my abs were being burnt to nothing...

Hanging Knee to Elbow's These suckers are awesome for obliques and that "Sex Muscle"
X20@3sets

Loved this workout! I looked fuckin Jacked and Lean as hell. I rocked the beanie and tool and it really puts me in a whole nutha zone! I also Rocked a Redline xtreme (Grape flavor) Today for the first time in like two months. I actually loved it. Not too hard on the heart and made me sweat like a fat person on a small plane! Just FYI I have had a couple of nosebleeds lately but nothin even remotely serious.

I'm stoked everything is comin together so well, but dissapointed it's comin to a close soon. I only have a week and two days left on the stack. I will be posting another Video after it's done sith some good photos to show the progress!
 
IT's a big workout yes, but I got a workout buddy, and cause of him the rest times are pretty much zilch. Just hit your next set as soon as he's done. That type of workout is done on Monday, Tuesday, Wednesday. Take Thursday off and then Friday and Saturday Are the Heavy workouts. Lots of Rest low reps. So that's how I roll. I also take sunday off. It's been workin really well for me though. I figure if it aint broke don't fix it!
 
cryptosporidium said:
just checked out your video review bro.. what a well spoken young man, and svelt! :rainbow:

lol, keep up the good work.
Click to expand...

No Idea what "Svelt" means.....will have to check it out. Hopefully Nordic for "Godlike"

anywho...thanks crypto. Love your name btw. How did you come up with that?!
 
RickO'Shea said:
No Idea what "Svelt" means.....will have to check it out. Hopefully Nordic for "Godlike"

anywho...thanks crypto. Love your name btw. How did you come up with that?!
Click to expand...


svelt

Adj.
1. showing a high degree of refinement and the assurance that comes from wide social experience.

slim & trim, suave, debonair


well i use the crypto prefix for many projects and handles but this one in particular is a parasitic disease that makes people shit their brains out until they die from dehydration :heart:
 
cryptosporidium said:
svelt

Adj.
1. showing a high degree of refinement and the assurance that comes from wide social experience.

slim & trim, suave, debonair


well i use the crypto prefix for many projects and handles but this one in particular is a parasitic disease that makes people shit their brains out until they die from dehydration :heart:
Click to expand...


Fist Pump:D

Hmm......Shit their brains out until they die from dehydration heart smiley?.....yeah.........(car door slams tires screetch)
 
Thanks crypto for the comment on the Video just saw you made it.

So Today was one killer day in the gym!!!
I've been slowly taking the carbs down to about sixty a day while mainting around a 3000 cal a day diet. I've been loving the results cause I'm really shedding up and I don't feel like I'm loosing muscle. In Fact I decided to have a sneak peek at the BF% before the cycle runs up next sunday. So When I first woke up I went into the gym and redid the test. 8.5 Beeeyooochezzzzz!!!! Whoo hoo!!! not only have I lost more BF But I'm also at 219lbs!!!! So I've lost .5%on body Fat but I've gone up 17lbs Give or take 5lbs of water cause I was damn dry when I went in! Can you beleive that 17lbs!!!! I'm sooooo fuckin stoked pardon my french....

I thought today I wanna lift hard. So I had a carb up day today to really put the plates up. Guess what Broke all my PR's AGAIN!!!! Here's the workout below.

Chest, Tri's, Traps, Forearms, Abs

Chest
Flat Barbell Bench 4 Working sets (not including warmups) 6-8 reps 3 min of rest between each set.
135X10@1set as a warm up
225X12@1set OK THIS IS AWESOME CAUSE THE MOST I COULD PUT THIS UP WAS 4 TIMES NO JOKE!!!!
275X3@1set WHOO HOO!!!! The first two were pretty easy going up too! I don't really know how to explain how I feel. One day 3weeks ago I was in good lean shape, and here we are today 17lbs of pure muscle heavier and a whole lot stronger and People are really noticin. I'm not invisible and I like it!!!
225X8@2sets these were the workin sets
255X6@2sets Seriously I wouldn't have fathomed me doing this cause I could have put it up like another four reps. I'm amazed how quickly I can recoupe and go just as hard as the first set!!

Incline Cable Cross over
#4X8@1set
#5X8@1set
#6X8@1set

Flat Dumbell Bench Military style
80lbX8@1set These were easy. Seriously 20 reps would have been up with out a bead of sweat fallin from my brow.
90lbX8@1set Easy but running out of dumbells
100lbX8@1set I ran out of weight and could have put these up sixteen times if I needed to!

Triceps
Narrow Grib Bench
135X10@1set as a warm up
155X8@2sets
185X8@1set I am almost positive this is 30lbs more then my PR on this same excersize.

Seated Cable Extensions with rope (I gotta give props to the big guy Cap FT with his one eyed Willy sock for this Idea:) )
#6X8@1set
#7X8@1set
#8X8@4sets Man I got such a gnarly pump and stretch from these!! Thanks Captain FT!!! Dyaaaaarrrrrr you'd make a fine trainer indeeed....

Traps
Dumbell Shrug
80lbsX15@1set
90lbsX12@1set
100lbsX@3sets NEW PR BABY!!!

Forearms
again the rope thing attached to a pvc pipe and there is a weight and the end.
10lbsX2cycles@5sets My forearms always feel like they are going to explode after this excersize.

Abs
Concentration crunches on decline bench
I do these with a 15lb medicine ball. The ball isn't needed but if you want to kick it up a notch it definately helps. Let me explain how these are done. Partner tosses ball you catch it and keep the ball about a inch away from your forehead. Then very very very slowly lower yourself until you are a little past flat. Here is the most important thing. During the whole excersize you are contracting your abs the whole time. never relax. Now at a little past flat instead of the normal pull yourself up motion, you flex your abs so hard that the contraction pulls you up and at the very top when you get to your knees you hold it and squeeze your abs as hard as you possibly can then lower yourself again. Remember never relax those abs. If done right you are not going to make it passed 10reps. I do those for 3 sets

dumbell oblique raise
80lbX20@3sets

Bridge iso hold
45lbon back hold position for 1 min 3 times

Awesome freakin workout today. Totally pumped the whole way through and had a ton of energy and mental focus from raising my carbs up to like 250g for the day. Nothin crazy. Either way I'm lovin this shit!
 
Last edited:
RickO'Shea said:
Thanks crypto for the comment on the Video just saw you made it.

So Today was one killer day in the gym!!!
I've been slowly taking the carbs down to about sixty a day while mainting around a 3000 cal a day diet. I've been loving the results cause I'm really shedding up and I don't feel like I'm loosing muscle. In Fact I decided to have a sneak peek at the BF% before the cycle runs up next sunday. So When I first woke up I went into the gym and redid the test. 8.5 Beeeyooochezzzzz!!!! Whoo hoo!!! not only have I lost more BF But I'm also at 219lbs!!!! So I've lost .5%on body Fat but I've gone up 17lbs Give or take 5lbs of water cause I was damn dry when I went in! Can you beleive that 17lbs!!!! I'm sooooo fuckin stoked pardon my french....

I thought today I wanna lift hard. So I had a carb up day today to really put the plates up. Guess what Broke all my PR's AGAIN!!!! Here's the workout below.

Chest, Tri's, Traps, Forearms, Abs

Chest
Flat Barbell Bench 4 Working sets (not including warmups) 6-8 reps 3 min of rest between each set.
135X10@1set as a warm up
225X12@1set OK THIS IS AWESOME CAUSE THE MOST I COULD PUT THIS UP WAS 4 TIMES NO JOKE!!!!
Click to expand...

That's awesome bro! I put up 225x4 sets last night for the first time. Loving it! Keep up the hard work!
 
Gracias mang I really appreciate it. Good job on your record too. It feels really good don't it!!!
 
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