Going to start another log here for one to hold myself accountable, two as the last time I ran a log it was the leanest I ever got and 3 to test out the Ep1mass stack. Got a little fluffy over the summer and fall not keeping nutrition in check and enjoying too many beers. Had 3 vacations with in 6 weeks and just ate whatever. Currently 191lbs going to cut to 180ish and then I will start the Ep1mass stack. I currently have 2 bottles of Ep1logue and am waiting on the Massacr3 to show up. Started 5/3/1 in the beginning of October and have had good results so far. I'm on my 2nd week of my 3rd cycle. I will try and get some pics of my fat ass posted soon Grabbed a few tubs of Neogenix Velocity and 2 bottles of ANS Ript on the overstock sale mainly cuz I'm a stim junkie. Will be using both of these for energy while I try and shed some weight. Also I eat keto and do IF only eating once a day.
Currently taking Muscletech Platinum Multi, Kirkland Fish Oil, and Tr1umph daily.
12/5
PWO 2 scoops Re1gn, 2 scoops High Volume, 1 scoop Tr1umph
Intra 1 scoop Xtend
Deadlift
135x5,5
265x3
305x3
345x4
395x1
DB Curl
20x10
25x10
30x10,10
Dual Pulley Row Overhand
55x10,10,10
Underhand
55x10,10,10
EZ curl 21's
55x21,21,21
Bent Over DB Row
70x10
80x10
90x6
100x6
110x4
Overhead Cable Curl
20x12,10,12
Stair stepper 20 minutes
Medicine Ball Slams
16lbx20,20,20
Concept2 Rower
5 minutes
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12-05-2017, 05:17 PM #1
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
Holl cuts and then runs OL Ep1logue and Massacr3
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12-05-2017, 05:20 PM #2
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12-06-2017, 11:05 PM #3
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
12.6.17
PWO
1 scoop God of War Red
4g Citrulline
1g GMS
Intra 1 scoop Xtend
Bench Press
135x5,5
180x3
210x3
235x3
135x15
DB Bench
60x10
50x10,10
Incline Smith Bench
105x6
125x6
145x6
165x4
Triceps rope pushdown
50x12
57.5x12
65x12
Incline DB press parallel grip
35x10,10,10
Incline DB fly
35x10,10,10
Overhead Triceps Rope Extension
42.5x10
50x10,10
Triceps DB Kickback
25x12,12,12
One arm chest press
50x10
60x10,10
Stairstepper 20 minutes
Out of town for work the next two days. Will get back to the gym Saturday.
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12-09-2017, 04:04 PM #4
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
12.8
Hit the gym quick when I got back into town after sitting in meetings for all day Thursday Friday and not eating the best as food was supplied by my company both days. Just dropped in and did 30 minutes on the stairstepper.
12.9
PWO GOW Red and Tr1umph
Intra Xtend
Squat
135x5
190x3
225x3
250x7
265x3
Super Squat
90x10
180x10,10,10
200x10,10
Seated Calf Raise
90x12,12,12,12
Rope Pull Through
35x10,10
42.5x10
Stairstepper 20 minutes
Picked up a few pounds of water weight from carbs at work the last 2 days. Back on Keto today, should even out by Monday.
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12-09-2017, 04:05 PM #5
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12-10-2017, 12:38 PM #6
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12-12-2017, 06:18 PM #7
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
12.11 rest day
12.12
PWO 2 scoops prolific 1 scoop tr1umph
intra 1 scoop Xtend
First time trying Prolific, focus was great. Will give more thoughts after a few more uses.
OHP
115x5
130x3
145x2
DB Shoulder Press
45x10
50x10,10,10,10
Front DB Raise
20x10
25x10,10
Behind the back smith machine shrug
115x10,10,10
Straight bar pushdown
50x15
57.5x12
65x12
Side db raise
15x10,10,10
115x5
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12-13-2017, 06:20 PM #8
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
12.13
PWO 1 scoop GOW Red 1 scoop Tr1umph
Intra 1 scoop Xtend
Finally got my diet in check the last few days should start seeing some weight shedding off soon. Still sitting around the same weight.
Deadlift
135x8
285x5
325x3
360x4
405x1
Seated DB Curl
25x12
30x12,12
Single Arm Lat Pulldown
90x12
100x12
110x12
Dual Pulley Row
Overhand
50x10,10,10
Underhand
50x10,10,10
EZ Curl
65x21,21,21
Face Pulls
50x10,10,10,10,10
Concept 2 rower
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12-14-2017, 07:08 PM #9
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
12.14
Back a little tight from yesterday's workout but still managed to get in a decent workout.
PWO 2 scoops Quake 1 scoop Tr1umph
Intra 1 scoop Xtend
Bench Press
135x5
195x5
220x3
245x1
DB Bench
50x10,10
55x10
60x10
65x10
Triceps rope pushdown
52.5x12,12,12,12
Hammer strength decline
100x10,10,10
Triceps extension machine
70x12,12,12
80x12
Single arm chest press
50x10,10,10
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12-14-2017, 07:11 PM #10
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12-15-2017, 06:44 PM #11
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
12.15
Threw 50mg of F95 into the mix to put me at 100mg/day with the 1 scoop of velocity I'm taking daily. Will probably swap this out for PES Shift after the holidays. This was my last heavy workout of my 3rd cycle of 5/3/1 before next weeks deload. Have been happy with results from 5/3/1 since I started. Hopefully I can continue to keep strength going up while I shed some weight.
Squats
135x5
205x5
230x3
260x4
Super squat
180x10
200x10
220x10
240x10
260x10
Seated calf raise
90x15,15,15
Single leg leg press
90x10,10,10
Rope pull through
42.5x10,10,10
Stair stepper 20 minutes
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12-18-2017, 07:01 PM #12
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12-20-2017, 06:53 PM #13
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
Me either do you have some coming?
12.16
Hit the gym quick for some cardio. Did 30 minutes on the stairstepper.
Rope crunches
47.5x20,20,20
Farmers carries
36kg kettle bell x3
12.17-12.18 working my way through a cold took rest days.
12.19 - start of my deload week
PWO 1 scoop max out 1 scoop tr1umph
intra 1 scoop xtend
OHP
60x5
75x5
90x5
Arnold press
20x10,10,10
Front db raise
15x12,12,12
Side db raise
10x12,12,12
DB shoulder press
25x12,12,12
Shoulder press machine
50x12,12,12
Db shrug
40x12,12,12
Kettle bell side bends
26kgx12,12,12
12.20
Weight 187 down 4-5lbs since starting would like to drop 7-10 more and then start ep1logue.
PWO 1 scoop max out 1 scoop tr1umph
intra 1 scoop xtend
found an unopened bottle of ashwagandha in my supp closet so added that to my daily supps at 600mg/day
Deadlift
155x5
190x5
230x5
Seated db curl
15x12,12,12
Seated underhand rown
55x12
70x12,12
Bent over db row
40x12,12,12
Ez curl
35x12,12,12
Dual pulley row overhand grip
35x12,12,12
Hammer curl
20x12,12,12
Hopefully I can keep it under control over Christmas and New Years. Hoping by the end of January I will be around the weight I want and then I will start ep1logue. Also have decided to run 2 bottles of ep1logue first and when finished I will run the 2 bottles of massacr3 instead of running them together.
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12-21-2017, 07:24 AM #14
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12-21-2017, 06:03 PM #15
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
Thanks for checking in!
12.21
PWO 1 scoop Max Out 1 scoop Tr1umph
Intra 1 scoop Xtend
Bench Press
105x5
135x5
155x5
DB Incline Bench
25x12,12,12
DB Incline Fly
20x12,12,12
Triceps Rope Pushdown
30x12
35x12,12
Hammer Strength Decline
60x12,12,12
Triceps DB Kickback
15x15,15,15
Stairstepper 20 minutes
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12-22-2017, 07:19 PM #16
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
12.22
Weight 186.6 still slowly going down
PWO 1 scoop max out 1 scoop tr1umph
Intra 1 scoop xtend
Squats
110x5
140x5
165x5
Seated Calf Raise
45x15,15,15,15
Super Squat
90x10,10,10,10
Single Leg Leg Extension
30x10,10,10,10
Prone Leg Curl
50x12,12,12
Next week will start my 4th cycle of 531. Training maxes will be as follows:
OHP - 155
Squat - 285
Deadlift - 390
Bench - 265
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12-22-2017, 07:38 PM #17
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12-26-2017, 03:33 PM #18
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12-26-2017, 04:37 PM #19
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
Hope everyone had a great Christmas! Got a pair of Gangsta Wraps for Christmas so tried them out for some shoulder work today. Enjoyed the added support and can't wait to try them out again Thursday for bench press.
Smoked a brisket, a pork butt, and made serious eats hasselback potatoes for xmas dinner!
12.26
PWO 1 scoop GOW red 1 scoop Tr1umph
Intra 2 scoops compete
OHP
100x5
115x5
130x7
DB Shoulder Press
40x8
50x8
60x8
65x5
Front Lateral Raise
20x10
25x10,10
Arnold Press
25x10
40x8
45x8
50x8
55x6
Side DB Raise
15x10,10,10
Straight Bar Pushdown
47.5x12
52.5x12
57.5x12,12
DB shrug
60x10,10,10
Stairstepper 15 minutes
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12-28-2017, 09:18 PM #20
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
12/27
PWO 2 scoops Re1gn 1 scoop Tr1umph
Intra 1 scoop xtend
Deadlift
135x8
255x5
295x5
330x6
365x1
Seated DB Curl
25x10
30x10,10
Dual Pulley Row
Overhand
60x10,10,10
Underhand
60x10,10,10
EZ Curl
55x21,21,21
Face Pull
50x10
57.5x10
65x10
Bent Over DB Row
80x6
90x6
100x6
110x3
Overhead Cable Curl
20x12,12,12
Reverse Curl
45x10
55x10,10
12.28
PWO 2 scoops Prolific, 2 scoops High Volume, 1 scoop Tr1umph
Intra 1 scoop xtend
Bench Press
135x5
175x5
200x5
225x4
Incline DB Press
50x8
60x8
70x8
80x5
DB Incline Fly
35x10
40x10
45x10
Triceps Rope Pushdown
50x10
57.5x10,10,10
Cable Fly
25x10,10,10
Triceps DB Kickback
20x12
22.5x12,12
Single Arm Chest Press
60x10
70x10,10
Put on ~7lbs during Christmas weekend, will probably eat whatever over New Years as I have 4 days off and then I'll get everything back in order. Will keep calories low and once I get back down to 185 or so I will start my 8 week run of ep1logue.
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01-02-2018, 04:30 PM #21
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
12.29
Got in a quick workout before heading out of town for the weekend.
PWO 2 scoops Wicked 1 scoop Tr1umph
Intra 1 scoop Xtend
Squat
185x5
215x5
245x5
265x2
Super Squat
180x10
200x10
220x10
240x10
260x10
280x10
300x10
Seated Calf Raise
90x12,12,12
1/2
PWO 1 scoop Dust Extreme 1 scoop Tr1umph
Intra 1 scoop Xtend
OHP
110x3
125x3
140x5
DB shoulder press
60x8
65x8
70x4
Front Raise
20x10
25x10
30x10
Arnold Press
45x6
50x6
55x6
60x6
Straight bar pushdown
50x10
57.5x10,10
BHB Smith Shrug
105x10,10,10
Shoulder Press
80x10
85x8,8
Side raise
15x10,10,10
Going to really crack down on diet now that the holidays are over. Will weigh in tomorrow and it probably won't be pretty lol. Looking at starting ep1logue in the next 2 weeks.
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01-02-2018, 05:02 PM #22
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01-03-2018, 03:04 PM #23
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
Thanks! Hope you enjoyed the holidays as well!
It's a machine that looks pretty much like this. I use it facing in.
1/3
My guess was right 196.0 this morning. Going to throw in a few PSMF days and drop some weight quick. Going to weigh daily and track macros going forward. Also started PES shift this morning at 2 caps and will also take 1 scoop of Neogenix Velocity a day.
PWO 2 scoops re1gn 1 scoop tr1umph
Intra 1 scoop Xtend
Deadlift
135x8
275x3
315x3
350x5
385x1
405x1
Seated DB Curl
25x10
30x10,10
Dual Pulley Row
60x10,10,10
Free Motion Row
100x10,10,10
EZ Curl
65x10
75x10,10
Face Pull
70x10,10,10
Hammer Curl
35x10,10,10
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01-04-2018, 05:22 PM #24
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
1/4
Weight 194.2
PWO 2 scoops Prolific 1 scoop Tr1umph
Intra 1 scoop Xtend
Finished my tub of Tr1umph today. Will crack a tub of Ergonine tomorrow.
Bench Press
135x5
185x3
210x3
240x2
155x10,10,10,8,7
Hammer Strength Decline
100x10,10,10
Hammer Strength Incline
100x10,10,10
Incline DB Fly
30x10
35x10
40x10
Triceps DB Kickback
25x10,10,10
Triceps Extension
50x10,10
60x10
70x10
80x10
Triceps Rope Pushdown
50x10,10,10
Cable Fly
25x10,10,10
Titan Triceps
20x48,48,48
Stairstepper 15 minutes
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01-06-2018, 10:34 AM #25
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
1/5
Weight 193.8
PWO 2 scoops Conquer Unleashed
Intra 1 scoop Xtend
Squat
135x5
200x3
230x3
255x4
275x1
Super Squat
240x8
260x8
280x8
300x8
320x8
Seated Calf Raise
90x12,12,12,12
Rope Pull Through
42.5x10,10,10,10
Single Leg Leg Extension
40x10,10,10,10
Kettlebell Goblet Squat
36kgx10
40kgx10
48kgx10
60kgx10
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01-06-2018, 11:09 AM #26
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01-06-2018, 01:46 PM #27
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
Right now I'm working through a 90 serving tub of Grape, also have a 30 serve of Lemon Lime unopened on hand. Should have a tub of Elite Island Fruit Fusion soon too from a Nutrabolt promo. I have been through tubs of quite a few flavors of Xtend and every single one is great. My top two are probably the Perform Black Cherry and Blood Orange.
1/6
Weight 191.8
Hit the gym quick for a little cardio and some ab work as I know I'll be sitting on the couch the rest of the day watching football!
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01-06-2018, 02:08 PM #28
I bought both Perform flavors before, as well as 5-6 of the XTend flavors. The only one I was not crazy about was the Watermelon. I don’t remember trying a Watermelon supp and liking it, mo matter what the brand.
Hard to pick a favorite, but the Blood Orange and the Grape are definitely at the top of my list.
Didn’t get to buy the new Xtend products yet, like the Elite and such.
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01-07-2018, 04:07 PM #29
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01-09-2018, 09:29 PM #30
- Join Date: Mar 2014
- Location: Minneapolis, Minnesota, United States
- Age: 40
- Posts: 1,184
- Rep Power: 13578
1/8
Rest day
Weight 192.2
BF 19.2%
I have a skulpt chisel that I'm going to use every Monday morning throughout this log to use as a base for bodyfat. Obviously not the most accurate measure but it seems to be pretty consistent.
1.9
Weight 190.8
PWO 1 scoop Mesomorph
Intra 1 scoop Xtend
It's been quite awhile since I've used meso and it still hits me hard. I was in the zone my entire workout and for a few hours after.
OHP
115x5
130x3
145x4
DB Shoulder Press
60x8
65x8,4
40x10,10,10
Arnold Press
25x8,8,8
Superset
Front DB Raise
25x8,8,8
Straight Bar Pushdown
50x12
57.5x12
65x10,8,6
Shoulder Press
65x10
70x10,10
Side Raise
15x10,10,10
Superset
Busdriver
25x8,8,8
DB Shrug
55x10,10
60x10
Stairstepper 20 minutes
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