Mondtster's transformation with PHs and SARMS.

[themondtster]

Week5
Day4- off... long hours @ work

Day5
Chest GVT
DBbench10*8- 60#*8,8,8,8,8,8,8,6,7,6
DBinclineFlys-3*12 30#
DBpullover-3*12 45#
Dips- 3*F(20,13,12)
CloseGripBench- 3*F(9,7,115#
SkullCrushers- 3*10 40#

Night:
Cardio-20minCrossRamp
KneelingCableCrunches- 100#*30,120*20,140#*18,160#*14,120#*24

Day6.
Back GVT
BentOverRow10*8- 115#*8,8,8,8,8,8,8,8,8,8
Pullups(mixedGrips)
A1.widegrip-5,5,4
A2.neutralgrip-5,5,5
A3.narrowgrip-4,4,4
NGcableRows-3*12(80#,90#,100#)
BentOverFlys- 3*12 15#DBs
HammerCurls- 3*10 25#DBs

Day7
Legs/Traps GVT
A1. Squat10*8- 185#*8,8,8,8,8,8,8,8,8,8
A2. BBShrugs10*8- 225#*8,8,8,7,7,4,8,8,10,10
A3. 2"Def.StandingCalves- 360# *12,12,12,10,12,12,12,12,12,12

Was going to more but got a call that my daughter was sick so rushed home to take care of things.

 

[themondtster]

Week6
Day1 off.

Day2
Chest/Back GVT
A1. InclineDBpress10*5- 65#*5,5,5,5,5,5,5,5,5,5
A2. OneArmRow10*5- 65#*5,5,5,5,5,5,5,5,5,5
B1. DBflys- 4*12 35#
B2. BentOverFlysDB- 4*12 15#
C1. BBskullcrushers w/fatgripz- 3*10 50#
C2. BBcurls w/fatgripz- 3*10 50#

 

[themondtster]

Week6
Day3.
Legs/Traps GVT
A1. Squat10*5- 225#*5,5,5,5,5,5,5,5,5,5
A2. UprightRow10*5- 90#*5,5,5,5,5,5,5,5,5,5
B1. StiffLegDead- 4*10 135#
B2. BBshrug3sec.hold@top- 4*12 135#
B3. StandingCalves- 360#- 4*12
C1. LegExt.- 80# 3*10
C2. LyingLegCurl- 75# 3*10
D1. Facepulls- 3*10 100#

Need to start up the Cardio sessions again because I've slowed down on the slimming. Chest and traps looking bigger. Everything looking more defined. Around 164# 11%.

 

[themondtster]

Week6

Day4...off heavy lifting
Cardio: 20min AMT Cycled resistance.
CableCruches: 80#*20,17,18,20
WeightedSitups: 10#behindhead*9,6,6
AbWheel: *18,14,12
Cardio: treadmill@ 10min 7inc. Cycled speed between 3 & 6.

Day5
Chest GVT
DBbenchPress10*5- 70#*5,5,5,5,5,5,5,5,5,5
InclineDBflys- 30# 3*12
DBpullover- 50# 3*12
Dips- BW 3*14
CloseGripBench- 95# *12,10,12

 

[themondtster]

Week6
Day6
Back GVT
BentOverRow10*5- 135#*5,5,5,5,5,5,5,5,5,5
WideGripCablePulldown- 100# 3*12
NarrowGripPulldown- 100#*8
Went home....was feeling sick at gym...got a lil nausea. Felt better later in the evening and wanted to finish but did an early mothers day for the fiance.

Day7 off.
Pigged out today. Can't lie. BBQ at moms with the fam. Last day of the Katana and Hella.

 

[themondtster]

Week7.

Started PCT with post cycle, unleashed, formastonzal, N2slin,Osta(mk28...) and GW50 today. Man that stuff is nasty in a good way. MK 12.5 twice a day, GW 5 twice a day, and N2slin before each meal with carbs. Along with the usual multis,creatine,bcaas, cortisol control,protein, and etc.

Started the 5/3/1 again today for the next 3 weeks.

Day1 5/3/1
Morning:Fasted Cardio
Treadmill-incline7 with several 1min. Sprints for15. 0 incline 1min sprint 1 min walk for 20min then repeat first 15min. AMT for 10min cycling strides and resistance. 10min light bike ride.

Afternoon:
StandingMP- B*10 95*10,105*5,115*5,125*5(3.5),105*5,95*10
SeatedDBpress- 30#*10,40#*8,50#*6,55#*4
BBInclinePress- 135# 1*3,5*5
FrontDBraise- 25# 3*8
SideDBraise- 15# 3*8 20# 2*8
Night:

Dips: BW3*10
DBkickBack: 25#*10,30#*10,35*10
SkullCrushers: 50# 3*10
RopePushDown: 80*12,100*10,120*6
Cardio:
Treadmill: incline5 with several sprints for 10min.

 

[themondtster]

Week7
Day2 5/3/1

Deadlift: Wu 135*10,Wu 185*5, 225*5,255*5,285*5,225*5

StiffLegDead: 185# 3*8

BentOverBBrow: 135# 3*8, 145#*6,155#*4,165#*4

LatPullDown:
WG- 120#*8,140#*6,160#*6
NG- 160# 3*6

Didn't get a chance to do morning Cardio today. Did keep cals a bit low to compensate. Loads of Bcaa and proteins though.

 

[themondtster]

Week7

Day3 off any heavy lifting

Cardio: 20min AMT. Cycled resistance and strides.
EzBarCurl- 50#*10,60#*8,70#2*5
DeclineSitups- 25#plate 3*10
DBhammerCurls- 30# *10,35# 3*8
LegRaises- 20,16,16
ReverseBBcurls- 40#*12,50#*6,8
CableCrunches- 120#*20,140#*20,160#*13,180#*6

Not bad for an off day. Also did plenty of house work and yard work, so kept fairly busy.

 

[themondtster]

Day4 5/3/1
MorningFasted:
Crossramp- 20min. Cycled res. and ramp.
Treadmill- 10min inc.7 with sprints, 5min. Inc.3 with sprints.
AMT- 25min. Cycled res. and strides.

Evening:
BenchPress- wu-B*20,wu-135#*8,155#*5,185#*5, 205#*4,155#*8
InclineBench- 135*5,155 2*5
ReverseGripBench- 115# 3*8
WeightedDips- 45# 3*8
bbSkullCrusher w/fatgripz- 50# 3*8
DBkickbacks- 30# 3*8
Cardio: 15 on crossramp @ steady moderate speed.


About 162....down to maybe 11%. I'll post some pics tomorrow hopefully and maybe I can get an opinion. I use one caliper and chart that pinches at hip, and another that is a three point at chest,abs, and thigh. Both range between 10 and 12 so thinking 11 or 12. Don't think I'm ten prob more like 13.

 

[themondtster]

Day5 5/3/1
Morning: Cardio- mild treadmill with sprints for about 40min @ inc.3

Afternoon:
Squat-WU135*10, WU155*8, 185*5, 225*5, 255*5, 225*F(8)
Goodmorning- 135 3*8
Hack Squat- 3*10 360#
Superset:
A1.LegExt- 5*10 110#
A2.LegCurl- 5*10 90#
SeatedCalves- 90# 21,20,20,18

Had an alright morning workout. Was in New Orleans all day looking at wedding venues....was tempted to go all out and eat some deliscious food but kept it to a 6" subway sub. Afternoon workout felt like I could keep on going fiance was ready to leave. Gonna be a busy weekend as well so pics up Sunday maybe.