Holl cuts and then runs OL Ep1logue and Massacr3

[holl0309]

3.8

Weight 180.6

Today was the last dose from bottle #2 of ep1logue. Opening up the 3rd and final bottle of this run tomorrow. I feel like I've had great results while running this for my cut/recomp. I have kept strength the same or slightly increased while dropping a decent amount of weight. I was ~190lbs a month ago and hit the same reps for my last set of bench today at 180 as I did at 190.

PWO 1 scoop Kraken
Intra 1 scoop endure
Post 1 scoop Ergonine

Bench
135x5
165x5
190x5
215x6

Got out the slingshot for the first time in a few months to try and change things up a bit

235x5
245x3
255x2

135x8 - rest pause

Hammer Strength Decline
90x10
100x10,10

Hammer Strength Incline
90x10
100x10
110x10

DB Incline Fly
35x10
40x10,10

Dips
BWx10,9,7

Triceps Rope Pushdown
50x12,12,10
42.5x10
35x10
30x10

Overhead Triceps Rope Extension
42.5x10,10,10

Triceps Extension
80x10
70x10,10


Will hit a quick leg workout tomorrow after work then heading out of town for the weekend. Diet definitely won't be in check, interested to see how Glycoshield treats me when I throw carbs in the mix!

[holl0309]

3/9

Weight 180.0

PWO 1 scoop Dust Extreme
Intra 1 scoop Endure
Post 1 scoop Ergonine

Squat
135x5,5
180x5
210x5
240x7

Leg Press
180x10x10

Seated Calf Raise
90x15,15,15

Leg Extensions
50x15,15,15,15

Just took the dog for a walk and definitely feeling it in my legs. Low weight but the 100 reps of leg press destroyed my legs!

[holl0309]

3/12

Weight 184.8

+4.8lbs after a weekend visiting friends and family

Got my DXA results back today and it came back a little bit higher than I thought it would at 20.5% bodyfat. I did a scan the same day I had the DXA right after I got home on my sculpt and came back at 14.5%. Will probably wait about 2 months and use my 2nd scan from the deal.

3/13

Weight 182.4 hoping to be back to where I was going into the weekend by Friday and into the 170's by the weekend.

PWO 2 scoops prolific/2 scoops high volume
Intra 1 scoop endure
Post 1 scoop ergonine

Great focus, energy and pumps for todays workout.

OHP
115x3
130x3
150x3

DB Shoulder Press
40x10
65x6
70x6
75x5

Front DB Raise
20x12,12
22.5x12

Arnold Press
35x10,10,10

Straight Bar Pushdown
42.5x15
50x12,12,10

Shoulder Press
80x10
85x10,9

Behind the back smith machine shrug
115x10,10,10

superset

DB Shrug
65x10,6
55x8

Stairstepper 15 minutes

[holl0309]

3/14

Weight 182.6

PWO 2 scoops Re1gn
Intra 1 scoop Endure
Post 1 scoop Ergonine

Deadlift
135x5,5
280x3
320x3
360x3
390x1

Dual Pulley Row
70x10,10,10

Dual Pulley Pulldown
70x6
60x10,10
50x10

Face Pull
50x12
57.5x12
65x12,12

Seated DB Curl
22.5x12,12,12

EZ Curl
55x12,12,12

Hammer Curl
40x10,10,10

[holl0309]

3/15

Weight 180.4

My Inzer lever belt showed up today so I will be trying it out for squats tomorrow. Man is it stiff!

PWO 2 scoops Wicked
Intra 1 scoop Endure
Post 1 scoop Ergonine

Bench Press
135x5,5
180x3
205x3
230x4

Slingshot
245x3
255x3,3

Did some sets at 135 after to really exhaust my chest

135x12,12,12

Hammer Strength Incline
80x10
90x10
100x10

Hammer Strength Decline
80x10
90x10,10

Incline DB Fly
35x12,12,12

Dips
BWx10,10,8

Smith Machine Close Grip Bench Press
115x10,9,9

Triceps Rope Pushdown
42.5x12,12,12

Weighted Rope Crunches
50x20,20,20

Triceps DB Kickback
25x12,12,12

Triceps Extension
80x12,12,12

Stairstepper 35 minutes, went a little longer than usual as I was watching the end of the Rhode Island Oklahoma game.

[holl0309]

3/16

Weight 179.6

PWO 2 scoops Quake
Intra 1 scoop Endure
Post 1 scoop Ergonine

Workout didn't last long today, got my squats done did a quick warmup set of hex bar deadlifts at 225 then threw on 2 more plates and picked it up wrong as something in my back went and I could barely rerack the weights. Was a rough day yesterday but feeling much better today. This was the first day using my new Inzer lever belt, it worked great for squats, but I think it messed up my form for deadlifts.

Squat
135x5,5
195x3
225x3
250x5

Hex Bar DL
225x5
315x ouch!

Back in the gym Tuesday if I'm feeling 100%

[holl0309]

3/20

Weight 179.6

Back feels much better but still a little tight. May move deadlifts to Friday and do leg day tomorrow depending on how it feels in the morning.

PWO 1 scoop Dust Extreme
Intra 1 scoop Endure
Post 1 scoop Ergonine


OHP
125x5
140x3
155x1

DB Shoulder Press
30x10
50x10
55x10
60x10

Front Raise
20x10,10
22.5x10,10

Seated Side Raise
10x10,10
12.5x10,10

Straight Bar Pushdown
50x12,12
55x12,12

Shoulder Press
80x10
85x10
90x10

DB Shrug
55x10,10,10,10

[holl0309]

3.21

Weight 180.6
PWO 2 scoops Prolific 1 scoop Sleeve Buster
Intra 1 scoop Endure
Post 1 scoop E9

Back still a little tight today, did back & bi's but skipped deadlifts as I didn't think pulling 380 for max reps today would be a good idea for my back.

Dual Pulley Lat Pulldown
60x10,10,10

Dual Pulley Row
60x10,10,10

Single Arm Lat Pulldown
110x10,10,10

Face Pulls
65x10,10,10,10,10,10

Seated DB Curl
22.5x12,12,12

EZ Curl Narrow Grip
55x10,10,10

Wide Grip
55x10,10,10

Reverse Curls
55x10,10,10

Cross Body DB Curl
40x10,10,10,10

Concentration Curls
15x10
17.5x10,10

Cable Curl
35x15,15,15

3.22

Weight 180.4

PWO 2 scoops Quake
Intra 1 scoop Endure
Post 1 scoop E9

Bench Press
190x5
215x3
240x3

Sling shot
250x3
255x3
265x1
270x1

140x12,12,12

Hammer Strength Incline
100x10,10
110x10

Hammer Strength Decline
100x10,10,10

Incline DB Fly
35x12,12,12,12

Triceps DB Kickback
20x12
22.5x12
25x12,12

Dips
BWx10,8,7

Triceps Rope Pushdown
50x10,10,10

3.23

Headed out of town for the weekend took the day off from the gym and left right after work. May get in a leg workout Sunday when I get back and then I will do a deload week as I've run 3 straight cycles of 5/3/1 this go around without one.