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GFD's Epistane+Dermacrine workout log
STARTING TUESDAY AUGUST 19TH
Starting weight: 188lbs
Epistane:
WEEK 1: 40mg Epistane***8482; (start at 20mg 1st day, move up to 40mg day 2)
WEEK 2-4---40mg Epistane***8482; ED
WEEK 5-7----PCT:
EndoAmp (block cortisol)----2 servings wk 5-7
Clomid -----------------------(25mg ED) wk 5-7
Sustain Alpha-----------------5 pumps wk 5-7
Toco-8-------------------------2 servings wk 5-7
Dermacrine:
Week 1-4: 4 pumps per day
(nolva, adex, letro AIFM on hand, may add .5mg adex ed or eod possibly up to 1mg during cycle if any sides occur) <--doubt i'll need it, but just in case.
DIET!!!
http://www.steroidology.com/forum/di...able-diet.html
WOROUT LOG:
DAY 1: 8/19/08
Epistane/Dermacrine.
15 minutes warming up, doing low back/abs/rotator cuff
Squats: 225x10, 275x8, 295x5x5
Single Leg Squat:135x8x2
Partner hamstring curls
BW x10x8
Squats were very easy. I will move the weights up next time.
This is the heaviest i've ever done squats without a weight belt since my back injury.
My plan is to work my squat up to a 405x3+reps but the end of this 4 weeks
which would be a PR for me. I'd love to see 5 reps with it, but 3 would be a record, and that's what i want to see, A PR.
I feel good. My mood is relaxed. Today I also took 3 amplify02 caps, the recommended dosage is 9 caps pre-workout. I pretty much like it because it has caffene and CEE. I don't take it often, usually only before a leg workout.
I forgot to weight myself today, so i'll do it tomorrow AM. I was in meetings ALL day today, from 6:00am-8:30pm, with a break to eat and lift. I'm starting 2 new businesses, while maintaining and building my current business (a gym)
__________________
DAY 2 8/20/08
Hill Sprints
DAY 3 8/21/08
Bench 225x10, 245x5, 265x3 <---Easy stuff
45 degree Inc DB 105x8 105x5 2 minute rest between
Superset pulling 3 rounds
Tbar row 2 plates/Lat pull down 100# x12 reps each 2 min rest
Ab work superset 12 reps 2 rounds
Knee ups
60 degree Slant board
Superset arms 2 rounds
Dipsx25/Cable extx12/DB bi curl 40#x12
Superset 15 reps 2 rounds
Barbell shrug 225
1 arm DB raise 17.5 lbs
Superset 2 rounds 15 reps
Machine Bi's/tri's/cable rear delt flys
Felt good, this is a high volume workout for me. I did extra arm work because i normally don't do very much arm work. my bi's are a weak point.
I did not use the wrist wraps on the bench. First time in a long time.
I will work for 275x3 next heavy bench day, then add 5#'s per workout till i stop making progress, then change exercise.
DAY 4 8/22
Rest day
DAY 5 8/23 Body Weight: 191 3/4 +3 3/4 lbs
Deads
315x3x5sets
Reverse Lunges (i used this vibration platform, it was weird)
Front Foot elevated
BWx10, 35#KBx10x2sets
KB front Squats
55#kbx15
2 35#KBx15
Barbell Front Squat
135x10x8
Cable Pull Throughs
x15x12x10(full stack on last set)
Slant Board Abs
Cable Ab twists
***felt slight back pumps today. Maybe that means it's working, and im not drinking enough H20
DAY 6 8/24
NO DERMACRINE TODAY---I got sunburned yesterday
Forearms-wrist roller
abs-ab wheel, ab crunch, slant board, roman chair
rotator cuff-light band work
low back traction-keep my back in check, it's been feeling great, but i still track it at least 1x per week.
very light stuff today, i'm happy that i've gained good weight in less than a week. i feel if i can eat a little more, i'll be able to gain 15 lbs for this 4 weeks. we'll see. bummed about my sunburn, but i'll put the Dermacrine on tomorrow no matter what.
DAY 7
Bench 275x3 <--went up nice
Tbar row 2 plates x 8, 3 plates x 6, 4 plates x 4 3 plates x6
DB row 100x10 110x10x2
Upper back row machine 2 setsx15 reps
Rear delt fly machine 2 sets x 15 reps
DB side raises w/20's x 12 reps x 3 sets <--i do these really strict and slow, i can't go to heavy it bothers my shoulder.
bi's/tri's, cable's DB's machines, supersets
Fullcourt basketball. 2 games. Dominated both. first time i've played in a month, cuz i was sick and my grandpa died.
U felt strong on my bench, it took me a solid 15 minutes extra warmup for my shoulder to get going. It felt great on the 275 though, i could have pushed 5 reps, i will go for 285x3 next week. I just don't like to struggle too much. Every other workout I like to struggle, but in between I like to use more Rep method type of training, or DE type of training. I just don't do well with missed reps.
I like the dermacrine before workouts, its def. worth it for a pre-workout energizer.
Epistane is doing its thing. I can feel the strength. It's not CRAZY strength, but it is seems to be working. I will base my final decision on the numbers if i set PR's by the end of the month, i'll know it worked.
I'm mainly interested in my Strength. Honestly, i play too much basketball to gain THAT much weight. Being heavy beats my knees up when i play, so i'll be happy with being 200 lbs. The more i think about it, the less I want to be 215, that must be hell to play hoop at 6 foot 215.
DAY 8
rest
DAY 9
Squats
worked up to 335x5
Split Snatch w/KB's x5 each side x 3 sets
I spent a long time warming up.
I am def. stronger.
DAY 10***
RM Bench: 225x13,7,8 total 28 reps (goal next RM bench is to beat 28 total reps)
Tbar row/wide grip pull dwn 2 sets each super set
cable row, close grip pull dwn 2 sets each super set
BW dips x 30x3 super set w/ straight bar bi curls
tri ext rope/bi curl machine/DB delt raise unilateral 3 rounds 15 reps each super set
power shrugs 225x15 2 sets
nailed a pro/carb shake right after lifting, then played basketball for 2 hours nailed another pro/carb shake... thats too much ****ing hoop,. but i'm feeling good... i'm going to have to eat a TON tonight...
going out of twn this weekend, back on Monday evening, i'll have access to gym while on trip, so i shouldn't miss workout.
***ADDED 5 pumps of sustain alpha in the AM..
***went up to 50 mg's of epistane.
***still on 5 pumps dermacrine pre-workout.
DAY 11 friday, travel day, no workout
DAY 12 Saturday, travel day, no workout
DAY 13 Sunday
Legs
no weight belt, plus i was tired,
squat-275x5x3
KB split snatch super set with GHR x 10 x 3 sets
a little bit of basketball
DAY 14 Monday labor day
Bench 285x3
triple superset
DB row 110#/Tricep ext/delt side raise x12x12x15 3 sets
Superset
Cable pull down/Tricep ext
Bicep curls w/cable.
I felt way more rested with this workout. happy i hit my 285 for 3, it was easy.
NO DERMACRINE/sustain alpha ON MY TRIP DAY's 11-14
DAY 15 AS of today im 194 lbs, happy i didnt' lose on my trip.
No workout, no derm, no sustain, starting all that stuff back up tomorrow,
the reason i didn't bring the derma and sustain is because they won't allow containers that big on the planes, and i didn't have anything smaller to put them in.
everything is back on full throttle tomorrow.
DAY 16back with derm/sust alpha
Squat-365x3
superset GM 135#x15/hamstring curl x 15 2 sets
i'll go for 385x3 next week... im happy about this.
Did some hill sprints as well.
194.5 as of 15 minutes ago.
DAY 17
Rep Bench
225x14x8x8=30 <---beat last time by 2 reps
Superset:
1 arm db row 110#x 1 arm cable pull down/1 arm db lat raise x 12 reps each x 2 rounds
Superset:
Tbar row 2 plates x 15 BW Dips x 35,35,30 x 3 rounds
A lot of bicep and tricep work, some rear delt cable flys...
full court basketball.
DAY 18
forearms
abs
rotator cuff
DAY 19
basketball
i think epistane gives me endurance, i haven't been doing hardly any cardio, but i have been getting less tired when i play basketball.
DAY 20
Squats
345x5
single leg KB squat x15x3
KB swings x 15x2
Low Back Ext +#4band x 10x4
would have gone for 375x3, but had no trustworthy spotter at the gym today... ****ing pussy's.. its not like i was going for a 500 lb squat, but the guy I asked said he's not comfortable spotting that much weight... I need to take my workouts to golds venice so I can be the weakest guy there and have more motivation to get stronger.
DAY 21 monday sept 8th
60mg epistane
forearms / abs
DAY 22 doing 80mg epistane today
Bench
295x3
305x2
T-bar rows
4 plates x5
4 plates + 25# x 3
4 plates x 5
Inc DB press 45 degree
110x8x9x6
Pull ups various grips
x15x15x15x12x10x10
Band resisted Dips 1 #1 band x 20, two #1 bands x 20 superset with 50#Barbell curl x 20
Suspeded KB dips (35# kb suspended from neck by #4 band) x 12,10,8 superset with 50# barbell curl x 15x15x12
DB lateral raise 25#x15 seated DB cleans 12.5# x15 x 2 rounds
Cable biceps/triceps
DAY 23
ran hills
-i don't feel more endurance on each sprint, but i do feel i recover faster in between sprints. and that I can do more total volume. I am pretty heavy right now, so i don't think my speed is going to be faster, but its nice to be able to recover faster.
i wish i had done 80mg from the start. 40 is not enough imo. I'm doing 80 to finish the cycle.
DAY 24
Squats
385x3
405x1
KB swings 60# x 15/hamstring curlx15
single arm KB swings 60# x8 each arm/Hamstring curlx15 <--two rounds
nice to have 4 plates back on there. I'll go for 3 next time.
DAY 25
RM bench
225x16x9x8=33 +3 over last RM day
16 reps=PR 33 total reps=PR
Pull ups:
Grip 1 BWx15x3
Grip 2 BWx10x12x10
DB inc press 110x8 only did 1 set, but the bench wore my pressing out, so i didn't do any more
DB row 110 x12x3
Tbar row 2 platesx15 3 platesx12x2
#4 band Tri press downs failure
superset w/Single arm DB 30#x12 raise 3 rounds
DAY 26
forearms, biceps, traps
DAY 27--rest 199lbs<--PR
DAY 28--rest
I'll probably finish this week and then go to pct... couple more days, but i'm actually feeling a bit lethargic.
DAY 29
Bench
315x2 PR
finally doubled 315, very happy about that.
DAY 30
Squats
365x3x3
single leg leg press, leg ext, lunges
trying to bring up my quads, they are a weak point for me
I had back pumps like crazy today, took a while to work them out. I got to make sure I keep chugging water.
Feeling good energy again. Going to cut the volume of my lifting down a bit.
DAY 31
Benched, hit 315x2 again then did some reverse band benching,
did a bunch of work with band resistance, tbar rows, band bi's band tri's, suspended KB dips (KB suspended from neck with band).
great fun workout.
Glad to hit 315x2 again, i felt i could have gone for 3, but didn't really want to go ALL out since I did hit it the workout before last. I'll wait for full recovery before I go for 3 or 4 reps.
DAY 32
eat sleep
DAY 33
squats
suspended weight squats- suspend weights from bands
145#x8x2
185#x8x1
225# regular squats x 5x5 (working for speed and explosion)
135# lunges x 12x2sets
bulgarian squats band resisted x 10x3 sets
Reactive band training, thrusts, sprint outs/forward/reverse lunge jumps, forward jumps
(wrap bands around pwr rack, rap bands around shoulders then do explosive movements)
today was about speed and explosion.
did bike intervals later that night.
DAY 34
bench
275x7,5,5,5,5 (7=pr)
135# bench w/suspended KB's (30# each) x7x7x6
superset with T-bar rows 3 plates x 15x15x15
thats it for today, simple workout, pr's keep coming though.
DAY 35
rest
DAY 36
Squat
405x1x1 did not feel strong today, i was still not fully recovered from my last leg day.
Single leg squat-135x8
single leg squat-25# plates suspended from bar with bands x10x10x10
partner hamstring curls x8x8x7
going out of town thursday-sunday, trying to fit it all in this week.
my energy level is great, i am feeling good though.
DAY 37
bench
225x12x12x13=37 reps +4 from last Rep day, nice
30 rep superset 2 rounds of:
barbell shrug/rope face pull/machine row
suspended KB dips
tons of gay bi/tri work. real light high rep stuff
front middle and rear delts on cable
another PR=a good day, im eating like a horse.
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