Mondtster's transformation with PHs and SARMS.

[themondtster]

Ok here it is. Wasn't going to log this because Im random at times with workout because of shift work, but it will help me stick with. Plus I entered BB.com transformation contest for 10Gs, which I prob wont win but its motivation.

Layout of supps and ex. with the help og Dylan G.

Week1-6 Helladrol 75/100/100/100/100/100
Week1-6 Katanadrol 350/400/400/400/400/450
Week1-6 Forged liver support
Week4-8 Forma Stanzol 5pumps AM/PM
Week7-10 Forged Post Cycle, Unleashed,N2slin,Osta, GW50
Week11-14 Osta,S4,N2slin,DAA
Week15-18....was gonna repeat 11-14 per Dylan but dont have the supplies for. If everything goes well Ill restock in time.

On top of all this I have cortisal control sups, many vitamins, other liver and detox sups, WheyToBuildMuscle protein, Glutamine, Creatine(powder and chews), BCAA(powder and chews), EFAs and CLAs.

Workout Schedule will be 3 week cycles. Strength and then Volume(reading a bunch of Coach Poliquin and this is what I came up with). Weilders 5/3/1 modified a bit for three and then a GVT for three.

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[themondtster]

So here is the first week. Been trying to do extra cardio here and there. Also adding things like abs and arms when I have time. Like I said shift work wears on me at times along with my new lil girl and balancing life. Also cutting cals has left me feeling a lil week because Im border line maintenance trying to cut. Keeping protien high and diet clean.


Day1.
Standing MP: WU*10 3*5(95*5,110*5,125*5)
Incline DB Press: 45*8,50*6,55*4,60*F(8)
Upright Row: 70*5 last rep 5sec hold 80#(5*5)
Side delt raises: 25#(5*5)
Treadmill: 7 incline, modrate speed, 8min

Day2.
Deadlifts: (wu)135#*8,185#*3,225#*2 (work)245#*5,280#*5,320#*3(form got real sloppy and caused a slight cramp in back so stopped)
6" def. Sumo dead: 225# 5*3
6" def. Stiff leg dead: 205# 3*5
Bent over row: 135#*3 155# 4*3
WG Latpulldown: 120#*3 140# 4*3 160# 3*3
1mile track: (run3/4 walk 1/4)*3

Day3ff(lots of walking and stairs at work)

Day4
BB bench press:WU*8 155*5,175*5,185*5
Incline press:135# 3*5
Decline press:185# 3*5
Close grip:95# *10, 115#3*5
rope tri pushdown: 100#3*5
15min moderate cardio

Day5.
Squat: Wu135ATG*8, 185*5,225*5,255*4 (shakeycouldntget5th)
SquatATG: 185# 3*3
Goodmorning: 135# 4*5
Lying leg curl: 100# *10,*8,*8
10min moderate cardio

Day6
BB shrugs:225# 5*5, 295*5
Upright Row:100# 5*5
Face Pulls: 40#*5 60#*5 80#*5 100#2*5
Chinups/dips S.S.: bw 5/10,5/10,5/10
Hammer curls dropset: (35#,30#,25#)*2
Thick bar curl:50# 3*F(8,6,6)
Closegrip bench: 3*F(14,12,10)

Day7
treadmill: 10min7inc.3speed
DeclineSitUp w/PlatePullover: 25#4*10
CableTwist_Left2Right_Right2Left: 50#*10,40#2*10
HangingLegRaises: 2*8
CableCrunches: 100#*20, 120#*12, 140#*10
CrossRamp: 4min@20ramp,2min@1ramp,4min@20ramp at moderate speed

Week2
Day1
MP: wu 105*3,115*3,130*2(failedOn3rd),95 3*3
Incline DB press: 50*8,55,*6,60*4,65*F(8)
Upright Row: 110 5*5
Side delt raise: 25# 5*5
CloseGripBench: 115# 3*5
Dips: BW 3*10
CrossRamp: (3min@20ramp,2min@1ramp)*2 at moderate speed

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[themondtster]

Week2
Day2. Off. Needed the rest, working nightz.

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[themondtster]

Day3
DeadliftWU)135*8,225*4,245*2 (work)265#*3,300#*3,325#*3
6" def. Sumo Deadlift: 255# 3*3
6" def. Stiffleg Dead: 225# 3*5
Bent over Row: 155# 3*5
WG latpulldown: 140# 3*5
NG pulldown: 120#*5 160#2*5

Deficit stifflegs are really killer....wears me out more than anything else. Everything going good so far. Diet and rest ok. Main focuse needs to be to increase cardio. Maybe a couple 30 min sessions in addition to 10min to 15min after weightlifting sessions.
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[themondtster]

Day4: Off

Day5
BB bench press: 135 x10, 165x3, 185x3, 205x3, 135x8
Incline BB press: 155 5x5
Close Grip Bench: 135 5x5
Weighted Dips: 25lb 3x8

Looking leaner, muscle looking harder especially in AM. Creatine has me retaining water some in afternoon but will drop it last couple weeks. Think its throwing my caliper reading off some....plus I'm not the best at using the damn things. But yeah same BF% so far.

This is my long week at work so fewer workouts.

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[themondtster]

Day6: Off

Day7
Squats: WU135*10ATG,185*4ATG 210*3,235*3,260*3,225#BrnOut(6) 185#BrnOut(10)

Goodmorning: 135# 3*5

Lying leg curl: 100# 3*8

A1.Kneeling Cable crunches: 140#3*10
A2. 2"def. Seated calveRaise: 3*F(17,16,20)

B1.Decline situp W/plate pullover: 25#3*10
B2. 2" Def. Standing calve raise:HckSqtMch360# 3*F(12,12,13)
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[themondtster]

I will post some beginning pics soon. Have to get them off the other comp and edit so you cant see who I is!

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[muscleaddiction]

I am subbed brother! Nice layout by D, and looking forward to your progress...are you going to post pics? Running Osta & S-4 myself right now Bridge, Anabeta, need2slin, Gear (just about out ) and other support supplements. Keep it up bro!

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[muscleaddiction]

Oh yeah, beginning stats...age, height, weight, goal, etc.

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[RickRock13]

Subbed brother. Kill it!