Mondtster's transformation with PHs and SARMS.

[themondtster]

Week7
Day6- "off" day
Bis,tris,traps,abs
A1. Pullups- 10,8,6,8
A2. Dips- 10,10,10,10
A3. Face pulls- 100# 10,10,10,10
A4. Cable crunches- 140# 10,10,10,10
B1. DbHammerCurls-30# 10,10,10
B1. DbKickBack- 30# 10,10,10
B3. DBshrugs(slighthold@top)- 75# 10,10,10
B4. DeclineSitup- 25# plate 10,10,10
C1. BBcurl- 60# 10,10,10
C2. SkullCrusher- 50# 10,10,10
C3. UprightRow- 90# 10,10,10
C4. LegRaises- 16,16,16

Another busy day so no Cardio. Did get this workout in this evening and superseted everything. Was done in 45min. Tomorrow nothing but Cardio with maybe some calves thrown in. We'll see.

 

[themondtster]

Week7
Day7 "off" day

Cardio- 30 min intense on AMT. Cycled strides and resistance.
Calves- seated. 90# 5 sets till failure.

 

[themondtster]

Week8

Day1. 5/3/1
StandingOHP- B*10, 95*8, 105*3, 115*3, 125*3, 115*F(5), 95*F(8)
InclineBench- 155# 5*5
SeatedDBohp- 50#*6,4.5,5,5
AltFrontDBraise- 30#*10,35#*7,5
SideDBraise- 20#*10,8,8
Cardio: AMT 15min intense. HrtRt 155-180

Ate clean all day. Made sure at work to do a decent amount of walking instead of driving the cart around. Decent day at the gym.

 

[themondtster]

Day2 5/3/1
MorningFastedCardio:
Treadmill- 10min. Inc.3 with several 1min sprints.
AMT- 30min Cycled strides and res(moderate).
Treadmill- 10min slow walk incl.7

Kept it mild because of Deadlifts later.

Afternoon:
Deadlift- 135*10, 225*5, 275*3, 315*3, 335*3, 315*3, 225*8
StiffLegDead-225 3*5
6"Def.StiffLegDead- 185 3*5
BentOverRow- 185#*4 155# 5*5
WGLatPullDown- 140*8,160*6,180*4
NGLatPullDown- 140*8,160*5.5,180*4
LyingLegCurl- 100# 3*8

 

[themondtster]

Ok so let me back track a little bit here.

Week7 started PCT with everything listed on week 7s post. Except I upped the formaStanzol to 10 pumps AM 10 PM. GW50@ 1ml(5mcg) AM and same PM. Osta(MK28) @.25ml(12.5mcg) AM and same PM. BCAAs before all morning Cardio and during weight lifting sessions with my PWO. At night before bed BCAAs, Creatine, Glutamine, and ZMA on an empty stomach. Diet is clean with egg whites, lean ground turkey, plenty of vegetables, white fish, shrimp, some fruit but not much. Protein shake post workout. Carbs post workout( sweet potatoes or oats) always with 3 N2Slin. 2 N2SLIN before meals with just vegetables. Adjust total cals by feel depending on my daily workouts and work schedule.

Now starting week8 these are the changes I've made.

GW50 @ 1.5ml(7.5mcg) AM and PM... 15mcg total
MK28(Osta) @ .3ml(15mcg) AM and PM... 30mcg total
Albuterol 2mcg 3 times a day every 4 hours.( will up soon as already getting used to it).

Since upping the dose on GW and the Albuterol I've been leaning out nicely and still keeping and adding some muscle thanks to the Osta.

 

[themondtster]

Day3 "off" day
Abs:
CableCrunches- 85*14,12,10 70*3*14
StandingSideCrunch(one side at a time) - 60#DB 3*14
CableTwists(one side then other)- 20# 3*10
LegRaiseStation- 14,12,12
AbWheel- 3*10
Cardio: AMT 30min Cycled strides and resistance(10-15-20-15-10)*3
HrtRt 155-180

Afternoon:
EzBarCurl- 50*10, 60*6, 70*6, 80*4, 90*3, 60*10
DBhammerCurl(alt)- 30*10, 35*8, 40*4, 30*12
3pointDBcurl(inside/mid/out=1rep)- 25*3, 20*3, 15*4,4
BBcurlNegatives(slow)- 95*4,4,4
Cardio: AMT 20min same as earlier.

Overall a good off day. Really liking the AMT. It's it easy on my joints so has little impact on my Deadlifts and squats. Also enjoy the fact you can make it a stair stepper, jogger stride, or running stride. With the resistance all the way up feels like trying to run through thick mud. With the weight loss I was worried above losing a lot of strength but everything seems to be about par with before. Seems to be getting a bit stronger actually.

 

[themondtster]

Day4 5/3/1
BBbenchPress- 135*8, 155* 5, 165*3,195*3,210*3+(4), 155*10
InclineBench- 165 2*5, 155 2*5, 135 2*5
DBpullOver- 60# 3*8
CloseGrip- 115 2*8,7
DBflys- 40# 3*8
WeightedDips- 45# 7,6,6

Worked today. Managed to squeeze in an hour at the gym tonight. Was going to do a shorter chest routine and add Cardio but didn't want to stop.

 

[themondtster]

Day5 5/3/1
Squats- 135*8, 185*5, 225*3, 245*3, 265*3, 275*2, 295*1, 225*8, 185*14
Goodmorning- 155# 3*6, 135 2*8
HackSquat- 450# 3*6, 540#*6
LyingLegCurl- 100# 3*8

Upped the Albuterol on my rats to 3mg 3 times a day. Working nights so after bringing my daughter to daycare came back and crashed to get some much needed extra rest. Woke up, ate, supped up, mowed the yard, and then got to squating. Good session. Was tempted to go above 300 on the squats but didn't want to push it. I'll be sure to get a bit a exercise of at work tonight.

 

[Buildingup24]

Why so much cardio?

Also, have you thought about different conditioning (hill sprints/regular sprints...etc)

I ask because I notice you're busy at work and such so maybe a shorter duration of higher intensity cardio may help---obviously I'm recommending this because if reading 5/3/1)

Solid work other wise, look forward to seeing full results at end of 15 weeks

 

[themondtster]

Why so much cardio?

Also, have you thought about different conditioning (hill sprints/regular sprints...etc)

I ask because I notice you're busy at work and such so maybe a shorter duration of higher intensity cardio may help---obviously I'm recommending this because if reading 5/3/1)

Solid work other wise, look forward to seeing full results at end of 15 weeks

On off days I have time and do plenty of Cardio and find it helps with trimming a few pounds. On work days I just focus on weights and if time will do some intense Cardio for just 15-20. I really like the AMT compared to others just because its easiest on my joints for lifting, but can get my heart racing....I do it in intervals going from 150-180. Plus with the Osta and plenty of protein have no muscle loss, actually put on a few according to LBM increasing as BF% is decreasing. There are other things I could do and will prob try....just depends on what gym I go to on which options I have, just hate the treadmills so I try not to spend too much time on them.