CCS's body recompositioning journal

[CCS]

OK, I just took my first epistane pill. I opened it and dumped it in my mouth with two heaping table spoons of whole milk yogart, then ate a walnut of motzarella cheese, 1/4 of a grapefruit, then downed a bunch of water.

Not sure what to do next. I'll take some milk thistle in a minute. I plan on giving my stomach 1 hour to work on that. Then I'll take a whey protein/malto dextrin pre-workout drink and go to the gym and give a good 15 heavy sets in 30 minutes, followed by some crunches. Then I'll have a post workout drink, then 1 hour later some oats, mackerel, yogart, and another epistate pill, repeating, so I get my second workout with 15 sets of lighter weights, same muscle groups, later this evening before the gym closes.

I don't know if that is two close together to take the epistane pills. Maybe I'd get more benifit if I take the second pill an hour after my second workout. What do you guys think? Hopefully I get some responses in the next 3 hours.

BTW, a lot of guys take 2-5 per day, with 3-4 being the norm.

 

[CCS]

I got back from the gym. i was there 40 minutes, including a 5 minute tread mill warmup and 1 minute lat warm up.

Hairy, thanks for the pre-workout drink idea. I did not get light headed today. Well, slightly towards the end, but it went away when i caught my breath.

I started out at 30 second rests, and gradually got up to 1+ minute rests towards the end.

I worked my back and bicepts today. I did
* 3x8 chin ups,
*3x7x 150 pounds seated rows using my lower back to keep my chest off the pad.
* 3x7x 80 pounds close grip lat pull down cable leaning back so it was like a row
* 3x7x40 pounds each bent over standing dumb bell rows
* 4x5x27.5 pounds each standing hammer curls, both at the same time.
*2x12x40 pounds machine reverse butter flies
*1x5 chin ups
*2x20 leg lifts, and
30 inclined site ups

Got home, arms were shaking, and I quickly make a post workout drink. I feel fine now. Shaking arms are normal when I put in a good workout.

I'll do blenty of recovery eating and then go back again before the gym closes tonight, and do it all again with lower weights and higher reps, and take my second epistane pill a few hours after that.





OK, I was not able to do as many sets as I planned. In 35 minutes I did
3x13x100 pounds lat pull downs
3x13x60 pounds close grip lat pull downs leaning way back
3x13x32.5 pounds each standing bent over dumble rows
1x13x80 pounds close grip lat pull downs. My grip was giving out
4 sets of ab exercises.
3x13x35 pouds reverse curls.

I had to leave because I was getting really light headed. I wanted to stay and do ab stuff with some hot friendly women on the matt. No one else there. But had to go eat.

Today I did a total of 32 sets of back/bi exercises. I'm eating a lot, but it will be interesting to see how I recover.

 

[CCS]

Well I'm still feeling hungry and a bit weak after that 19 set back/bi workout. I guess I was not counting and missed my 15 set goal. The gym closes in 4 and a half hours, so I have 3 and a half hours to recover. I'm going to eat a meal, take a nap, set my alarm, and I'll be impressed with this stuff if I'm somewhat recovered to go workout again.





OK, 1 hour til I go back to the gym. I'm done with my nap. I had to force down my oatmeal. I think the fiber takes up lots of room. It is so easy to eat pizza because it is all fuel carbs and fat and no fiber. I'm not yet at 100%. Even starting to get a tiny bit sore in my left bicept. But I feel a lot better after the nap. No longer light headed at all. If I have to take a nap every day it will get old fast.

I've not had the reported epistane pump, though I only took one so far. Working out is just as hard as before. I'm just counting on being able to recover from more sets, and putting on less fat with my gains.

 

[Harie]

I think my vertabrea are wedge shaped. I'll need some surgery to fix that.

How do you know that? It can't hurt to go see a chiro to see if they can help. Much, much cheaper than surgery

I'd rather get a side view X-ray to see what I'm up against. I saw an orthopedic surgeon, almost got the X-ray, then did not. Should have. I hope I don't have to pay to see him again, and can just go on the old permission. Any chiro who does not consider X-rays for some clients is a fake.

Any good chiro will take X-rays before they do anything.

 

[CCS]

I think my vertabrea are wedge shaped. I'll need some surgery to fix that.

How do you know that? It can't hurt to go see a chiro to see if they can help. Much, much cheaper than surgery

I'd rather get a side view X-ray to see what I'm up against. I saw an orthopedic surgeon, almost got the X-ray, then did not. Should have. I hope I don't have to pay to see him again, and can just go on the old permission. Any chiro who does not consider X-rays for some clients is a fake.

Any good chiro will take X-rays before they do anything.

then the last one I went to was a joke. I'm not surprised since he charged $15 to do the same 4 moves in 10 seconds to every person who walked in. I don't want to pay $180 a visit to a good one, but if they can do some popping to give me more range of motion, and give me an X-ray that shows what I'm up against, it might be worth it.

I saw an Xray of my back 5 years ago. It was when I was having my lungs X-rayed from side view. I was standing as straight as I could, and my back looked like an even shaped C. Good 45 degree turn. I did not look closely enough to see if there were wedge shapes. I guess I could call the naval hospital and ask them to mail me my X-rays so I don't have to pay for another one. I don't care if it takes 6 months as long as I don't have to chase them down all the time. It is probably trashed by now, though.

 

[powersam]

switch to light weights and pilates or yoga for awhile and your curved back would be gone.

 

[CCS]

It is the day after, and I'm a little source. Mostly just the hammer side of my forearms are sore, and my bicepts are just slightly sore, almost not noticeably. My back is not sore at all. Normally if I do 15 sets after not being to the gym in a while, I'll be a lot sorer than this. So I think the epistane did something.

I went to bed at 3am last night because I worked till 2:30am. So I took melatonin and GABA in hopes of sleeping better. I had to choose between geeting up at 9am to work my chest and tricepts before my 12am chemistry meeting that could last till 4, or just sleeping til 11. I chose the 8 hours of sleep. I think I'll just make today a leg day with one workout in the evening. I'll still take epistane on the same schedule, and eat a lot, and I plan to go do one set of 10 chin ups and 1 set of 10 dips and 30 push ups and 30 sit ups before my meeting, just to keep my muscles sensitive.

 

[hair today gone tomorrow]

It is the day after, and I'm a little source. Mostly just the hammer side of my forearms are sore, and my bicepts are just slightly sore, almost not noticeably. My back is not sore at all. Normally if I do 15 sets after not being to the gym in a while, I'll be a lot sorer than this. So I think the epistane did something.

I went to bed at 3am last night because I worked till 2:30am. So I took melatonin and GABA in hopes of sleeping better. I had to choose between geeting up at 9am to work my chest and tricepts before my 12am chemistry meeting that could last till 4, or just sleeping til 11. I chose the 8 hours of sleep. I think I'll just make today a leg day with one workout in the evening. I'll still take epistane on the same schedule, and eat a lot, and I plan to go do one set of 10 chin ups and 1 set of 10 dips and 30 push ups and 30 sit ups before my meeting, just to keep my muscles sensitive.

please ccs....its biceps and triceps not bicepts and tricepts....its driving me nuts.

 

[CCS]

OK, now I am sore. Just my forearms and biceps. Not yet my back. The study session did not go as long as I thought, so I will do my two workouts of chest, triceps, and shoulders today.

I did 32 compound exercises yesterday, and feel like I did 15 for the first time in a while, or maybe not quite that bad. I'm just going to keep eating as much as I can and be sure to get to sleep earlier and see if this epistane keeps me up.

Instead of napping after my workout, I'll be sure to sit in front of my computer and get all my homework done soon. I can't afford to be up late doing it.

 

[CCS]

now I'm wondering if I'd be better off lifting once every other day instead of twice every third day.

I'm thinking

Day 1, workout 1: back and biceps, 15 6-9 rep sets
Day 1, workout 2: chest, triceps, shoulders, 18 12-15 rep sets

Day 2, workout 1: squats, calves, obliques
Day 2, workout 2: inner thigh, shins, abs

Day 3, workout 1: chest, triceps, shoulders, 15 6-9 rep sets
Day 3, workout 2: back and biceps, 18 12-15 rep sets

Day 4, workout 1: HIIT bicycle, obliques
Day 4, workout 2: leg curls, etc, abs


Instead of

Day 1, workout 1: back and biceps, 15 6-9 rep sets
Day 1, workout 2: back and biceps, 18 12-15 rep sets

Day 2, workout 1: chest, triceps, shoulders, 6-9 rep sets
Day 2, workout 2: chest, triceps, shoulders, 18 12-15 rep sets

Day 3, workout 1: some leg split
Day 3, workout 2: some leg split


I just don't want to wear myself too far down in one day, just in case I'm wrong about the epistane recovery rate.

my chest/triceps/shoulder workout will be
3x6-9 dips with 10 pounds
3x6-9 flat merged (works tricepts and not just chest) dumbel press
3x6-9 declined merged dumbel press
3x6-9 inclined merged dumbel press
1x6-9 standing dumbell press
1x 6-9 rotator cuffs
1x 6-9 side wings

weights and reps to be filled in

 

[CCS]

And I'm not convinced this epistane is doing anything. No side effects at least. I knew it would not make workouts easier. I just thought it would speed up recovery more. I don't swallow the pill. I open it and dump the powder in my mouth with some whole fat yogart and follow it with 1/4 of a grape fruit, twice a day. Bottle says to take 1-3 pills per day, and 3 pills for people who've done cycles before. I think if a 215 pound guy got results on 30mg/day, I can get the same results on 20mg per day, since I weight 150 pounds and am a beginner.

 

[hair today gone tomorrow]

now I'm wondering if I'd be better off lifting once every other day instead of twice every third day.

I'm thinking

Day 1, workout 1: back and biceps, 15 6-9 rep sets
Day 1, workout 2: some leg split
Day 2, workout 1: chest, triceps, shoulders, 15 6-9 rep sets
Day 2, workout 2: some leg split
Day 3, workout 1: back and biceps, 18 12-15 rep sets
Day 3, workout 2: some leg split
Day 4, workout 1: chest, triceps, shoulders, 18 12-15 rep sets
Day 4, workout 2: some leg split

Instead of

Day 1, workout 1: back and biceps, 15 6-9 rep sets
Day 1, workout 2: back and biceps, 18 12-15 rep sets
Day 2, workout 1: chest, triceps, shoulders, 6-9 rep sets
Day 2, workout 2: chest, triceps, shoulders, 18 12-15 rep sets
Day 3, workout 1: some leg split
Day 3, workout 2: some leg split

I just don't want to wear myself too far down in one day, just in case I'm wrong about the epistane recovery rate.

So in 10 minutes I'm going to go do my 15 6-9 rep chest/tricep/shoulder workout
3x6-9 dips with 10 pounds
3x6-9 flat merged (works tricepts and not just chest) dumbel press
3x6-9 declined merged dumbel press
3x6-9 inclined merged dumbel press
1x6-9 standing dumbell press
1x 6-9 rotator cuffs
1x 6-9 side wings

weights and reps to be filled in

ccs do you really want to get diesel? get on the 5x5 by bill starr or HST....

 

[CCS]

Hairy,

Do any of the roid users you know get really sore after their workouts? Is the extra testosterone supposed to make people recover faster than that? How many sets do they do per day? And how many recover days? Am I right that the only difference between a PH workout is the PH workout has more sets and less rest days?

 

[CCS]

I was a little worried that I'm not eating enough, since I'm not eating as much oatmeal as usual. I am getting a lot of protein, though. Two heaping table spoons of mackerel every two hours. But then I looked at the food lable on the maltodextrin. Half a scoop is 200 calories. So each of my pre-and post workout drinks has 30+g of whey protein and 75+grams of maltodextrin. So 400 calories x 4 per day. I also dump quecerin on there so they won't be empty calories. I'm sure I can eat more. I don't feel like I'm getting fat at all.

 

[powersam]

quecerin? what is that?

if you mean quecertin where do you get it?

 

[Harie]

Hairy,

Do any of the roid users you know get really sore after their workouts? Is the extra testosterone supposed to make people recover faster than that? How many sets do they do per day? And how many recover days? Am I right that the only difference between a PH workout is the PH workout has more sets and less rest days?

Yes, AAS makes you recover quicker than you normally would be able to...But yes, it's still possible to get sore even while running AAS. As for reps & sets, it varies greatly depending on the person. Generally though, lots of sets & lots of weight...Leave the 15 reps with light weight for another day.

Lifting each muscle group 2x/week should be no problem since it's very doable even while no on cycle. You could lift legs 3x/week too.

Personally, I've always wondered what someone on Starting Strength or 5x5 could achieve while on gear. Maybe I'll give Epistane a try and run through SS again since I should be able to recover fast enough to get linear gains again.

Oh, BTW - You were correct, Epistane is a designer steroid, not a PH. I was wrong. :freaked2:

 

[Harie]

So each of my pre-and post workout drinks has 30+g of whey protein and 75+grams of maltodextrin.

Why do you drink a pre-workout shake with maltodextrin? Maltodextrin has a GI value of 105. Pre-workout, you want low GI carbs like oatmeal & a protein shake mixed with milk. Post workout, that's when the maltodextrin is used to bring up your low blood sugar levels quickly.

No wonder you still crashed at the end of your last workout. Your blood sugar spiked cause of the maltodextrin, then dropped like a rock during your workout, causing the headaches etc.

Pre-workout I eat (drink) the following:

16oz whole milk
36g protein (from protein powder)
1g fish oil
1/2 cup raw rolled oats

Post-workout I eat (drink) the following:

16oz water
36g protein (from protein powder)
1 TBSP or so of honey
1/2 cup raw rolled oats

Pre-workout the goal is to have something in you that will keep your blood sugar levels stable and will "stick to your ribs" for the whole workout.

Post-workout the goal is to shuttle protein & carbs to your muscles ASAP. Hence no milk & the addition of honey.

 

[CCS]

quecerin? what is that?

if you mean quecertin where do you get it?

at http://www.beyondacenturyonline.com. 100 grams of fluffy yellow powder is about $9.

 

[CCS]

Hairy,
After doing my 32 compound compound back/bicept workout, I on day 2 switched to:

Day 1: workout 1: back and biceps, 15 6-9 rep sets
Day 1: workout 2: chest, triceps, shoulders, 18 12-15 rep sets

Day 2: workout 1: squats, calves, obliques
Day 2: workout 2: inner thigh, shins, abs

Day 3: workout 1: chest, triceps, shoulders, 15 6-9 rep sets
Day 3: workout 2: back and biceps, 18 12-15 rep sets

Day 4: workout 1: HIIT bicycle, obliques
Day 4: workout 2: leg curls, etc, abs

Day 5: Repeat.

Today is day 3, and I feel fine. My back and forearms are recovered, though my biceps are a little sore. Mostly just my legs are sore now, from those squats. It feels like this has been going on for a week since I'm in the gym so much and constantly thinking about food and sleep. I'll decide on Day 5 if I can increase the work load any. Today I'll just do workout 1, since this new split assumes I only did 18 sets of back two days ago, and I did 32. My lats don't feel like they are ready for another workout today.

And fully loaded with food and water in my gut, I'm 152 pounds right now, up from 145 when I'm dehydrated. So I'll base my gains on that, my 31-32 inch waist, my 12.5 inch arms, and my strength, of course.

 

[CCS]

oats before a workout will not get into your blood stream in time, especially once you start working out. They are good a few hours before the workout. I agree I over did it with malto dextrin before a workout, but I should sip it during the workout, or find some other low fiber alternative right before. Milk is good. My whole berry cran berry sauce may also be good.

OK, now I'm hungry. Got to go.