Mondtster's transformation with PHs and SARMS.

[themondtster]

Week11
Monday- Day1

Started the S4 today @ 50mg. Along with the Osta @ 30mg, and 6mg*3 Albuterol. Also protein,glutamine,creatine, vitamins,etc.

Day1. PULL GVT
A1. Deadlift 10*8- 215#8,8,8,8,8,8,6. (cut short, lower back pump killer)
A2. BentOverRow 10*8-125#8,8,8,8,8,8,8(ditto)
LatPullDowns
B1. WideGrip- 3*F 120#(14,10,10)
C1. NarrowGripReversed- 3*F 120#(8,10,9)
D1. NeutralGrip(parallel)- 3*F 120#(8,8,9)
E1. Deadlift- 215#*8,8,8
E2. BentOverRow- 125#*8,8,8
F1. RG.BentOverRow- 115# 3*F(9,8,7)

Mad lower back pump after 4th set of A1,A2 so took a few min break and went back at it, then stop after set 7 from same thing. Then went back at it after stretching out with the pulldowns. Threw in reverse grip for punishment.

Back starting to look better. Really wanting these traps to pop.
View attachment 75613
View attachment 75623

Breakfast and lunch cooked for tomorrow for work.

View attachment 75633

 

[themondtster]

Week11
Day2 GVT PUSH
A1. DBbench10*8- 60#10,8,8,8,8,7,7,5,5,5
A2. DBfly10*8- 35#8,8,8,8,8,8,8,7,6,6
B1. SeatedDBohp- 4*F 40#(10,8,7,7)
C1. CloseGripBench- 3*F 115#(10,7,7)
C2. ReverseGripBench- 3*F 115#(7,6,7)
D1.BWdips- 4*F(12,10,10,9)

Accidently did 10 on first set but oh well.

Front pic. A lil bloated from dinner and about a gallon of water after workout so be kind.
View attachment 75713

 

[Buildingup24]

Good work so far. Looking good but take a pic in the AM man!

 

[themondtster]

Good work so far. Looking good but take a pic in the AM man!

I would but can't get the fiance up when i get up. Maybe do the old pic of myself in the mirror like everyone else.

 

[themondtster]

Day3 GVT LEGS/TRAPS
MORNING:
A1.SuperSquat10*8- 540#8,8,8,8,8,8,8,8,8,8
A2. DBsawShrug10*8- 55#8,8,8,8,8,8,8,8,8,8
B1. Goodmorning- 125# 3*F(14,11,10)
B2. PowerShrug- 225# 3*F(10,11,10)
C1. StiffLegDead- 205# 3*F(10,8,8)
C2. Facepulls- 3*F 50#(14,14,13)

AFTERNOON:
Cardio- Wu-1/2 mile jog mod pace
(80yd Sprint,80ydwalk)*2 20 box jumps then 60 sec break for 3 rounds.
Wd- 1/2 mile walk.

Then work tonight. So a lot of stairs making rounds at work. Goodtimes!

 

[Evan Tipps]

Lookin good bro!

 

[themondtster]

Lookin good bro!

Thanks!

Sent from my PG86100 using EliteFitness

 

[themondtster]

Week11.
Day4. Off day

Keep carbs very low today and protein high.

Mowed the yard for a little exercise.

At night Stretching-
5min static stretching full body,5min dynamic stretching full body, 5min foam rolling legs and back, 5min light yoga.

20min soak in Epson salt with the jetts on and hot. Feeling good.

Was very soar from the last three days.

 

[themondtster]

Week11.
Day5
light full-body high-rep short-rests

BBBench-115# 3*F 16,13,10
BentOverRow- 95# 3*F 20,16,14
Squat- 135# 3*F 20,18,18
MilitaryPress- 3*F (85#*14,8 65#*10)
SA/DBrow- 40# 3*F 20,16,16
StiffLegDead- 135 3*F 14,14,10

Just a little high reps to get the blood flowing. Tomorrow Arms and ABs and then that is a wrap on week11. Didn't eat as good today being on the road training for work, but wasn't too bad. Need to pick the Cardio up a bit more.

 

[themondtster]

Day6 ARM/ABS GVT

A1. FrenchPressw/FatGripz10*8- 50#8,8,8,8,8,8,8,8,8,8
A2. BBcurlw/FatGripz10*8- 50#8,8,8,8,8,8,8,8,7,7
B1. RopePushDownw/towel- 100# 4*F(16,12,10,10)
B2. RopeHammerCurlsw/towel- 60# 4*F(16,14,12,12)
C1. CableCrunches- 120# 6*F(22,12,16,18,20,22)
C2. LegRaises- BW 6*F(15,11,12,14,14,16)

Had to use a towel cause this guy was hogging the entire cable machine suppersetting all kinds of shit so finally he moves to just one cable and grabs the rope.....the one thing i was waiting on so i just rolled up my towel and used it.