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Sarms1 Ostarine (MK-2866) Log

T

travishibachi

Buff Brother
baseline pic.webp

What's up guys today is the end of my first day starting my 8 week cycle of MK-2866 otherwise known as ostarine. I would like to thank Dylan, Baller Extraordinaire, for giving me the opportunity to try out a sarm from a relatively new company called sarms1. Seeing as I don't have any experience with sarms I'm very excited to try out a quality product and to see what kind of results I can obtain. My main goal is to further rehabilitate my left leg from a freak accident that happened in high school and also increase my lean body mass in general. Long story short I sustained a spiral fracture to my left femur at After Prom while trying to race my friend on one of those "inflatable boot camp" things. The irony is that had I gone out drinking like some of my classmates I may have been better off haha. Since osta is renowned for its ability to act almost exclusively on skeletal muscle with little to no suppression I hope to add some functional muscle to my weaker leg. One good thing about bodybuilding is an emphasis on symmetry so this is what I will be striving for during my 8 week cycle. As the saying goes, "You're only as strong as your weakest link."
Here is some information upfront about my training routine, diet, description of the product etc.

Stats
Height: 5'9"
Weight: approx 172-176
Body fat: consistently<10%
Training routine: Randomized but try to do strength MWF and conditioning T, TR, Sat. Sundays are usually recovery or recovery run
Training type: Kettlebells, gymnastic ring work, bodyweight, Olympic lifting, randomized circuits, trail runs for speed work/aerobic conditioning, CrossFit etc
Training(in years): 6-7
Diet: Intermittent fasting on conditioning days, high caloric/carbohydrate intake for powerlifts, olympic lifting
Supplements: Beta alanine, ginger, creatine mono, ginkgo biloba, krill oil, probiotic, yohimbe occasionally, HcGenerate once I have $$$
Fluid intake: 1-1.5 gallons of water/day not including food e.g. apples, oranges etc

Sarms1
Product: Ostarine (MK-2866)
Shipping: HIGHLY IMPRESSED. Was shipped out on Thursday and arrived at my house Saturday afternoon around 330. Outstanding, sarms1! Simply outstanding. Speedy shipping is highly underrated in my opinion especially concerning sarms.
Benefits: Added lean muscle, recomp, *endurance, good for PCT etc.
Dosage: 25 mg ED in AM for 8 weeks (sarms1 osta=50 mg/ml@30 ml)
Taste: I have never tried a sarm before and when I read on forums that the taste was bad that does not encapsulate the extent to which this stuff tastes terrible. After taking it today in the morning I walked around my house muttering "Fuck....fuck.....fuck..." for a good 30 min afterwards as well as chugging 24 oz of water.

My workout today was fairly easy considering I did 45 handstand pushups and 400 air squats on Friday. My legs are still not functioning which has made going up and down steps hazardous haha. The workout is as follows:

KB clean-and-press (C&P)@53#: 3 ladders of 1-4/side (w/1 min rest in between ladders)
The purpose of this workout is just to increase pressing and unilateral strength with the kettlebell. I usually alternate the clean-and-press exercise with bodyweight pullups but I couldn't get to the gym today so I had to free ball it with one of my kettlebells I keep at my house in case I'm cramped on time.

Obviously I haven't felt anything from one day of osta but I can't wait 'til it kicks in. I'd once again like to thank Dylan for letting me try out this fantastic product and appreciate any and all who will be following this log. Hurry up and work, sarm! :D
 
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Looking good my friend. I'm always in to follow a sarms1 log. Everyone will be blown away by the potency of their products
 
Following for sure! I'm itching to get started on some sarms1 Osta myself and curious to see how it is!
 
travishibachi said:
Probably around 9%. The shitty thing about my genetics is that the last place I hold fat is on my lower back and sides so it doesn't disappear until I get down to 5-6%.
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get mus tissue on that frame. lol


your already pretty lean, idk whats your exact definition of lean bulk but id consider stright bulking for 3wks, than lean bulk.....
 
gymrat827 said:
get mus tissue on that frame. lol


your already pretty lean, idk whats your exact definition of lean bulk but id consider stright bulking for 3wks, than lean bulk.....
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Hardy har har...everybody's a comedian haha. I've been putting on some muscle since high school I weighed 155 in 2006 and I weigh around 175 now so 20 lbs of lean muscle. I've been doing a lot of powerlifting the last 4 years so that seems to be working too the heaviest I've been lately is 178 and I was deadlifting about 475.
 
travishibachi said:
Probably around 9%. The shitty thing about my genetics is that the last place I hold fat is on my lower back and sides so it doesn't disappear until I get down to 5-6%.
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I'm the same way man. Ass and lower back for me.......its really awkward being under 10% for me that way lol
 
Liffalot said:
I'm the same way man. Ass and lower back for me.......its really awkward being under 10% for me that way lol
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Haha no doubt we just gotta make do with what we have, buddy. My glutes are way too big for my body size so when I first had to put on posing trunks I was like...this is a banana hammock. I'm not okay with this.
 
Day 2

Obviously haven't felt anything from the osta after just 2 days but my training is going well. Since I usually try to do power cleans or deadlift on Mondays I decided to switch it up a little bit. Ended up doing kettlebell swings with a 50 lb resistance band to do some posterior chain stuff and did A LOT of pushups for endurance.

KB swings@53#(added 50# resistance band):5x10 (Rest 1-2 min)
Pushups: Originally 10x10 on the min (meaning every 60 sec)=>24x10 on min+"AMRAP"--as many reps as possible--20=240+20=260 total

This is the most pushups I have done in one workout and was surprisingly easy. Each set of 10 took me approximately 12-15 seconds to complete leaving the remaining time for rest. I have begun doing banded kettlebell swings in order to increase my deadlift and squat numbers because the resistance band places a tremendous amount of load on the hamstrings especially on the downward part of the swing. Since eccentric means absorbing force that means that you are strengthening your posterior chain far more extensively than if you were to just squat or deadlift heavy all the time. The band also requires that you explode your hips forward so the kettlebell will maintain its normal arc path. I'm really looking forward to this MK doing wonders who knows what I'll be able to do once it kicks in?!!
 
travishibachi said:
Day 2

Obviously haven't felt anything from the osta after just 2 days but my training is going well. Since I usually try to do power cleans or deadlift on Mondays I decided to switch it up a little bit. Ended up doing kettlebell swings with a 50 lb resistance band to do some posterior chain stuff and did A LOT of pushups for endurance.

KB swings@53#(added 50# resistance band):5x10 (Rest 1-2 min)
Pushups: Originally 10x10 on the min (meaning every 60 sec)=>24x10 on min+"AMRAP"--as many reps as possible--20=240+20=260 total

This is the most pushups I have done in one workout and was surprisingly easy. Each set of 10 took me approximately 12-15 seconds to complete leaving the remaining time for rest. I have begun doing banded kettlebell swings in order to increase my deadlift and squat numbers because the resistance band places a tremendous amount of load on the hamstrings especially on the downward part of the swing. Since eccentric means absorbing force that means that you are strengthening your posterior chain far more extensively than if you were to just squat or deadlift heavy all the time. The band also requires that you explode your hips forward so the kettlebell will maintain its normal arc path. I'm really looking forward to this MK doing wonders who knows what I'll be able to do once it kicks in?!!
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It takes a bit for Ostarine to really kick in good, but when it does the gains are nice and steady.
 
Interesting workout routine you got there. I haven't done regular push ups in ages lol.
 
meathead96 said:
Interesting workout routine you got there. I haven't done regular push ups in ages lol.
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I try to keep it pretty random. I haven't done pushups as much as I should so I've been trying to add them in here and there ha. I'd much rather do pushups than burpees though I hate burpees with a passion.
 
MK takes is bit to shine but once it get going it will be a fun ride. Log is looking good. BTW: Your joints are going to feel amazing on MK :)
 
The Prodigy said:
MK takes is bit to shine but once it get going it will be a fun ride. Log is looking good. BTW: Your joints are going to feel amazing on MK :)
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Awesome! Ever since I broke my leg my knee has been killing me because it's unstable due to muscle atrophy despite lots of rehab. I can't wait! :D
 
travishibachi said:
Haha no doubt we just gotta make do with what we have, buddy. My glutes are way too big for my body size so when I first had to put on posing trunks I was like...this is a banana hammock. I'm not okay with this.
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Haha I'm really glad I'm not in comp or I would be in the same boat. I just have to look weird in sweatpants and jeans but a banana hammock.........that would be a whole nother level lol
 
Liffalot said:
Haha I'm really glad I'm not in comp or I would be in the same boat. I just have to look weird in sweatpants and jeans but a banana hammock.........that would be a whole nother level lol
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I'm not kidding when I tell you that I looked at my friend that was helping me with my training and diet and said, "Dude, are these REALLY what I have to wear?"
 
Day 3

Today's workout was kind of tough. It's been crappy weather so I haven't felt like making the 15 min drive to my friend's house to train (I own all of my own equipment). I'm still recovering from a sinus infection since I get them every year like clockwork so I've been doing a lot of kettlebell stuff at my girlfriend's house. Chest is becoming VERY sore but that's what I get for doing a shit ton of pushups haha. Here was the workout:

Left side (weaker leg) hip flexion hold: 5:00 total time
1-arm 1-leg banded kettlebell DL(53+50 lb band): 3x10/side
1-arm banded RDL(Romanian deadlift)53+100 lb band: 2x5/side
2-arm banded RDL(53+100 lb band): 1x10
2-arm SDHP (sumo deadlift high pull)53+50 lb band: 1x50

The sumo deadlift high pulls with a 50 lb band were a bad idea. My deltoids are pretty sore from the pushups so the last 20 reps or so were not enjoyable. However, after doing all of my regular exercises with bands whether it be pushups, deadlifts, kettlebell swings etc. doing them without a resistance band then feels like a warm up set. Still not feeling anything from the osta but I shall be patient because the benefits are worth waiting for!
 
Yeh, you are only in day 3 man. Give Ostarine some time to kick in, and then you will really be enjoying yourself.
 
Day 4

Today was conditioning and I haven't run on the nature trails by my house in awhile so I figured what the hell. It was 48 degrees, wet and a lot of leaves have fallen so it's tough to distinguish the trail from the rest of the wilderness. I ended up doing my normal route which is a figure-8 and the last part is uphill and then opens up into the cemetery where I end up running on the edge so I don't get close to the graves out of respect. Total time ran was 35:45 which is not too bad considering it usually takes 37 minutes or so to do the whole thing. I've been trying to do the first half of my run slow and then picking it up for the last half so my body will get used to being tired for long distances. Hopefully this will improve my conditioning because I got a huge cramp in my side today (probably from lack of potassium) at the end and just made myself run through it. Stay tuned for tomorrow's updates!
 
Friday-Day 5

I've been taking my osta@25 mg when I wake up although some days I will sleep in if I need to depending on how sore I am, but I've been trying to keep a fairly regular sleep schedule. Today was Day 5 so I usually try to do back squats but I haven't done front squats in awhile so I did a short and sweet workout around 5:00.

EMOM(every minute on the minute) Front squat: 5 on the min for 5 min@50-65% 1RM.
1st min: 185
2nd min: 205
3rd min: 205
4th min: 205
5th min: 225

I haven't done front squats in probably 2-3 months and haven't done my cleans above 185. I was having to use a thick bar since my buddies and I broke the regular Olympic bar doing deadlift which sucked but the bar was left out in the rain and served its purpose for a few months haha. This is the heaviest I've ever gone for this workout...I did it once before and did 205 for each set of 5. Considering I haven't front squatted heavy in several months I'm pretty satisfied but my front rack position is not up-to-par due to a lack of mobility so that's my fault obviously. Closing in on that 7-10 day mark that Dylan mentioned so hopefully it kicks in over the weekend or next week. I plan on working out tomorrow in the afternoon since my friends belong to a CrossFit gym and they have a free community class on Saturdays. It's mostly bodyweight so I will be getting in some extra cardio which is nice although I hate rowing or running cuz after 5 days in a row of working out my body needs a break! Sunday is normally my day off but I will post an update anyway. Cheers to the weekend, guys!
 
Saturday-Day 6

Today was conditioning. I had planned on going to my friend's CrossFit gym today for the community class, but I forgot that he had a competition today and chances are they weren't having open gym anyways. So....I did kettlebell swings. A lot of them. The only shitty part was that my grip endurance was not at 100% (probably from doing so much kettlebell stuff this week). However, the only set I had to take breaks on was the last set of 50 and I ended up only doing 3 rounds since my forearms were burnt out. Here is how the workout is laid out:

1-5 rounds of KB swings(53# KB for me): 10 swings/rest 30 sec, 15 swings/30 sec, 25 swings/30 sec, 50 swings (Rest 3 min)

So each round is 100 swings and you're supposed to alternate between swings and another exercise like dips, push ups, pullups etc. I worked out at my house again and stuck to just swings since I've worked out the last 5 days so no need in breaking myself down anymore than necessary. I even decided to record my split times for each round cuz I'm a nerd when it comes to tracking progress!

Round 1: 5:00
Round 2: 5:50
Round 3: 5:32

These times are including the 30 sec rest between each mini-set of swings and as you can see I fell off a little bit on the second round but luckily found my balls before the beginning of the third round. The couple times I've done this workout my splits for each round are between 5 and 6 minutes and the time is contingent upon how long it takes me to finish the set of 50. Tomorrow will be a rest day most likely unless I'm feeling froggy and decided to go on a recovery run. I'm not sure how my legs will feel tomorrow after those front squats since DOMS usually hits me like clockwork at the 48 hour mark. Chances are I'll be fine since it was only 25 reps but then again I haven't done front squats in awhile so who knows??? Hope everyone's weekend is going well!
 
Wow thats a killer workout right there brother. You're gonna feel that one tomorrow lol.
 
Sunday-Day 7

Sunday was supposed to be a recovery day so I didn't really do much besides play League of Legends with my buddy most of the night; however, I did end up doing some plank stuff as well as some rehab exercises for my leg including 5 minutes total for a 1-leg hip bridge and and a hip flexion hold which was also 5 min total.

Rolling plank(left side plank, right side plank, regular plank): 2:00/2:00/2:00
Hip flexion hold-5:00 total
1-leg hip bridge-5:00 total

Flutter kicks (4 count): 100

Hope everyone had a good weekend I'm ready to kill it again this coming week. Beast mode!
 
travishibachi said:
Sunday-Day 7

Sunday was supposed to be a recovery day so I didn't really do much besides play League of Legends with my buddy most of the night; however, I did end up doing some plank stuff as well as some rehab exercises for my leg including 5 minutes total for a 1-leg hip bridge and and a hip flexion hold which was also 5 min total.

Rolling plank(left side plank, right side plank, regular plank): 2:00/2:00/2:00
Hip flexion hold-5:00 total
1-leg hip bridge-5:00 total

Flutter kicks (4 count): 100

Hope everyone had a good weekend I'm ready to kill it again this coming week. Beast mode!
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Haha I am a LoLer too bro! Not very good but I've got a group of buddies I play with and we all suck together so its fun.

Glad to see you have some serious rest days in there. I see too many guys that think that a "rest day" should mean going in and doing light lifting or moderate cardio......when really rest days should be for REST. Your body needs at least a day to recover and recooperate or you can mitigate your gains as well as risking injury etc.

Keep killing it man and Sarms1 will do the rest!
 
travishibachi said:
Sunday-Day 7

Sunday was supposed to be a recovery day so I didn't really do much besides play League of Legends with my buddy most of the night; however, I did end up doing some plank stuff as well as some rehab exercises for my leg including 5 minutes total for a 1-leg hip bridge and and a hip flexion hold which was also 5 min total.

Rolling plank(left side plank, right side plank, regular plank): 2:00/2:00/2:00
Hip flexion hold-5:00 total
1-leg hip bridge-5:00 total

Flutter kicks (4 count): 100

Hope everyone had a good weekend I'm ready to kill it again this coming week. Beast mode!
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Hope you had a good recovery day and weekend. Time to start off the week right now!
 
Monday-Day 8

Today was strength and as much as I've tried to do deadlift or heavy cleans on Mondays in the past my body still needs a little rest from the previous days. I also work security at a bar on the weekends so I've been working around the slight CNS fatigue that hits me due to my sleep schedule being a little outta whack. I feel pretty good although I haven't been eating as much lately. This is partially because it has a become a chore to feed myself since I literally have to eat every 3 or 4 hours so I've said fuck it the last couple weeks and I've just been fasting for 15-16 hours. My weight always fluctuates depending on how much I eat so if I don't get enough calories I actually lose weight despite the fact that I'm a mesomorph. 2-3 weeks ago I weighed in at 175 and felt kind of soft but this was also after eating a whole pizza to myself haha. Yesterday I weighed myself and I am at 171 but I'm not positive that the scale is consistent or accurate. I've been getting leaner from doing lots of kettlebell circuits and my strength is still going up so I guess my body is responding well to my diet and training. Here was today's workout:

Turkish getups(53#): 1x3/side *used as a warm up/activation/core exercise*
Resistance band bird dogs(left side w/50 lb band): 2x20 (2 min rest)

Descending ladder 10,9,8[. . .] 1 of: Kettlebell clean/side, handstand pushups+30 sec static hold at end *For time not including hold*

Time-10:55
Reps
(KB clean@53): 55/side
HSPU(strict no kip): 55

Cooldown: 5 min invisible jump rope

Handstand pushups are getting easier as time has passed fortunately. I used to be terrible at them but improved by resting at the bottom position for 1-3 seconds and then focusing on pressing through the floor/ground. I haven't done kettlebell cleans in a few weeks so I threw them into my workout for shits and gigs. This was a pretty solid strength and conditioning workout all-in-one. 1 week down 7 more to go!
 
Tuesday-Day 9

Took my 25 mg (0.5 ml) today when I woke up around 130. I've been having trouble falling asleep which normally doesn't bother me since I'm a night owl but I've been going to bed REALLY late. It doesn't matter when I try to go to bed my body doesn't want to shut off until the wee hours of the morning which is annoying sometimes. Anywho...today was supposed to be conditioning but I haven't been consistent with my power cleans so I decided to do them today. The good part is that I did them on the min (EMOM) so I got in a good strength exercise that also included conditioning and tests your CNS' ability to recover with minimal rest. The bad news is that my upper back was fatigued from handstand pushups yesterday(go figure) so keeping my torso upright was more difficult than usual. I haven't gone heavy in a few months and luckily the workout I looked up was: 2 hang clean on min@75% 1RM for 10 min. I modified it to 2 power cleans on min@75% (around 175 for me) and I upped it to 185. I did power cleans because I've been trying to work on the transition between the first and second pull and I've been doing heavy deads so 185 was a good weight for this workout.

Warm up: 5 power clean@135
Hip flexor stretch: 2 min per side
Power clean(EMOM): 2 power clean on min@75% 1RM(~185) for 10 min+remaining time held in front rack position(still need to improve elbows are too low)
Reverse hyper extensions: 2x10 (1 min rest)

Cooldown: 5 min hang

I wanted to do 2 sets of 20 for the reverse hypers but holding onto a bench while balancing on a Swiss ball makes it difficult to keep good form for 20 reps. Could've done 4 sets of 10 but wanted to get home since I was tired from all those power cleans. On a positive note, my strength with most exercises has stayed the same or gone up despite the fact that I haven't done some of them in weeks. I've been trying to remember to do press, squat and deadlift at least once a week so maybe writing it down or specifying certain days will help with my routine. There's just so many things I want to do to be well-rounded that it's tough to remember every little thing so I will probably narrow down the number of exercises I do in the future. I'd rather be really good at the power lifts than just slightly above average for things that don't really account for much overall. Tomorrow is strength but I will probably do some bodyweight movements so I get in some conditioning too.

I still haven't noticed anything from the osta but I'm sure it will start to kick in gradually these next few days. Oh yeah...it's also cold as shit outside. If I keep running it will probably be on the track instead of trails cuz they get sketchy as fuck once it's cold and wet. No sense in twisting my ankle or something when I can do my cardio in some other way. BLAH!
 
Eatliftsleeprepeat said:
Keep hanging in there pimp! Workouts look pretty tough and tiring! It's cold as piss out here in ohio too, where are you at?
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Northern Kentucky so right across the river haha. I hate this weather! It's too cold to work out outside now unless I go earlier than usual and layer up. I don't do very well with strength stuff in the morning so I try to train between 4-6 but it's pitch black outside by then fucking god dammit motherfucker shit cock fuck bitch ass!!! Sorry...I really don't like winter time...and my birthday is next month! This could be problematic.
 
im still here. i love your log! if you use ntbm products.. hit me up in the future for logs. we run them all the time for various. you are doing a kick ass job.. keep it up
 
travishibachi said:
Northern Kentucky so right across the river haha. I hate this weather! It's too cold to work out outside now unless I go earlier than usual and layer up. I don't do very well with strength stuff in the morning so I try to train between 4-6 but it's pitch black outside by then fucking god dammit motherfucker shit cock fuck bitch ass!!! Sorry...I really don't like winter time...and my birthday is next month! This could be problematic.
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Haha reminds me of the Tourette's episode on South Park. Yes winter blows, it's depressing as hell
 
travishibachi said:
Northern Kentucky so right across the river haha. I hate this weather! It's too cold to work out outside now unless I go earlier than usual and layer up. I don't do very well with strength stuff in the morning so I try to train between 4-6 but it's pitch black outside by then fucking god dammit motherfucker shit cock fuck bitch ass!!! Sorry...I really don't like winter time...and my birthday is next month! This could be problematic.
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St Louis Missouri, here :) not too far off. Midwest is always pretty miserable during the winter.
 
travishibachi said:
Northern Kentucky so right across the river haha. I hate this weather! It's too cold to work out outside now unless I go earlier than usual and layer up. I don't do very well with strength stuff in the morning so I try to train between 4-6 but it's pitch black outside by then fucking god dammit motherfucker shit cock fuck bitch ass!!! Sorry...I really don't like winter time...and my birthday is next month! This could be problematic.
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I hear you man, its getting cold as shit where I'm at too. Makes me just want to bundle up inside. Workouts are lookin nice brother.
 
Thanks for all the support thus far guys. Imma keep working hard and we'll see what happens. I'm pretty sore today so I may do something bodyweight or low weight high reps. Or both! I definitely need to do some pullups this week so maybe I'll do those and pushups today.
 
Wednesday-Day 10

Today was strength but my hamstrings are sore as FUCK from power cleans yesterday so I changed today to core/conditioning. Tomorrow will probably still be conditioning but maybe something more like Tabata, boxing, high intensity etc. I also have been trying to include rehab exercises on MWF since they parallel strength and core stuff.

Warm up: 5 gymnastic ring pass throughs

Rehab exercises
1-arm 1-leg RDL(50# band): 3x10 (2 min rest)
Seated external rotation(50# band): 2x20 (2 min rest)

Workout
Flat back front lever(60 sec total): 45/15
Death by pullups, push ups: Do 1 pullup on the min, 2 pushups on the 2nd min, 3 pullups the third min etc. until failure. If round cannot be completed continue reps within a 20 minute time cap. I called it a day once I could not complete the pullups since form is everything on gymnastic rings.
Pullups: 1,3,5,7,9,11,13,15+13
Pushups: 2,4,6,8,10,12,14,16

Total
Pullups:77
Pushups:72

I was extremely tired after this workout but I was happy with how far I got with my pullups. Pushups weren't a problem at all but I've been doing them on a much more regular basis. Time to go to bed!
 
Enjoying the log, I did not know it even got cold in Kentucky, but then again I am on a small island in the atlantic north of Nova Scotia, Canada. Keep up the hard work Bro.
 
tarrow said:
Enjoying the log, I did not know it even got cold in Kentucky, but then again I am on a small island in the atlantic north of Nova Scotia, Canada. Keep up the hard work Bro.
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Thanks, bro, I've been putting in work the last few weeks so hopefully I can continue to maintain this intensity. You aren't on Prince Edward Island are you? My grandpa was stationed there when he was in the Air Force.
 
Not far from there. PEI and Newfoundland were major departure points for europe during ww2 mostly Newfoundland though. PEI is pretty tiny, NFLD has major air force bases still.
 
Thursday-Day 11

Today was conditioning and since I'm pretty sore from the previous days I decided just to do 10 sets of 10 burpees with one minute rest in between each set. I also kept track of how long each set took...do you know why? Cuz I'm a nerd that's why.

Warm up: 5 min invisible jump rope

Round 1: 36.14
Round 2: 36.22
Round 3: 33.28
Round 4: 27.33
Round 5: 26.98
Round 6: 23.23
Round 7: 24.55
Round 8: 24.47
Round 9: 25.16
Round 10: 24.49

Cooldown: 5 min invisible jump rope

This was a nice little workout because I got some cardio in without overdoing it. I probably could've done each set nice and easy but I wasn't out of breath especially after a full minute of rest in between. Tomorrow is strength so let's see if I can knock out some deads and perhaps back squats since I did front squats last week. Thank goodness the weekend is here!
 
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Good luck with those deads and squats bro. I did those earlier this week. They will take it out of you.
 
Friday-Day 12

Today was strength and for the sake of simplicity and time I decided to do a deadlift workout on the min and a squat workout on the min. This ensures that I am increasing my strength but also teaching my CNS to become more efficient due to the decreased rest periods. I pr'd on my thick bar deadlift for this particular workout. I made the squats into jump squats and sat at 185 which is a good weight for me concerning jump squats(I went ass-to-grass).

Warm up: 5 min jumping jacks

Thick bar deadlift(EMOM): 8x1 on min@365

(Rest 3 min)

Jump squats(ass-to-grass): 5x2 on min@185

Deadlift(thick bar): 8@365
Jump squats: 10@185

Cooldown: 5 min hang

I didn't have time to do my rehab exercises before I head into work so I will do them tomorrow. They will most likely be 1-arm 1-leg RDL, resistance band bird dogs and hip hikes/seated resistance band external rotation. I usually pick 3 exercises to do when pertaining to rehab stuff. Cheers to the weekend!
 
Good Numbers bro impressive! This log is killer man one of the bests I've seen! We need pic updates more often too...I just like to look at ya ;) just kidding but really. I can't stand leg day...one perfect heavy set of squats and all my energy is gone..I'm a premature ejaculator when it comes to squats.
 
travishibachi said:
Friday-Day 12

Today was strength and for the sake of simplicity and time I decided to do a deadlift workout on the min and a squat workout on the min. This ensures that I am increasing my strength but also teaching my CNS to become more efficient due to the decreased rest periods. I pr'd on my thick bar deadlift for this particular workout. I made the squats into jump squats and sat at 185 which is a good weight for me concerning jump squats(I went ass-to-grass).

Warm up: 5 min jumping jacks

Thick bar deadlift(EMOM): 8x1 on min@365

(Rest 3 min)

Jump squats(ass-to-grass): 5x2 on min@185

Deadlift(thick bar): 8@365
Jump squats: 10@185

Cooldown: 5 min hang

I didn't have time to do my rehab exercises before I head into work so I will do them tomorrow. They will most likely be 1-arm 1-leg RDL, resistance band bird dogs and hip hikes/seated resistance band external rotation. I usually pick 3 exercises to do when pertaining to rehab stuff. Cheers to the weekend!
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Nice leg work bro. That looks brutal
 
Thanks, guys! My back is sore as fuck from deadlift so I'm sure jump squats didn't help right after that. Looks like my heating pad and I will be spending some quality time together ha. Rehab exercises are today will post soon!
 
travishibachi said:
Thanks, guys! My back is sore as fuck from deadlift so I'm sure jump squats didn't help right after that. Looks like my heating pad and I will be spending some quality time together ha. Rehab exercises are today will post soon!
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My traps are crazy sore from power cleans in fact I'm sore all over so you should send me that heating pad ;)
 
The Prodigy said:
My traps are crazy sore from power cleans in fact I'm sore all over so you should send me that heating pad ;)
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Right?! My traps definitely get a little sore after cleans cuz I've been trying to pull more aggressively once I get to the second pull. What's your address? I'll send you a heating pad for Christmas haha.
 
travishibachi said:
Right?! My traps definitely get a little sore after cleans cuz I've been trying to pull more aggressively once I get to the second pull. What's your address? I'll send you a heating pad for Christmas haha.
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Haa that would make a great gift but I think a heating blanket would be better. Btw I'm trying to get those corba traps :)
 
Saturday-Day 13

Yesterday was rehab stuff so I did some glute work, some hip extension stuff and also some overhead stability exercises too. My back is still sore from deadlift but my legs are actually feeling pretty good even after jump squats and I haven't done them in a few weeks.

Warm up-5 min invisible jump rope

Resistance band bird dogs: 2x20 (2 min rest)
Seated external rotation: 2x20 (2 min rest)

Bodyweight hip hikes w/full knee flexion: 3x25 (2 min rest)
Unilateral overhead reverse lunges(53# KB): 3x10 (2 min rest)
Bodyweight reverse lunges: 4x25 (2 min rest)
1-leg balance jumps(focus on landing in same place and getting triple extension of hip, knee, ankle): 1x10

Cooldown: 5 min jog

Pretty good amount of volume as I've been trying to build up the external rotators of my hip since that's what keeps your body stable during running, jumping, cutting to the left or right etc. I don't plan on doing anything today since Sunday is my recovery day and I've been going to bed really late this weekend but I will post if I end up doing anything light for recovery or core stuff(maybe a plank). Hope everyone has had a good weekend!
 
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travishibachi said:
Saturday-Day 13

Yesterday was rehab stuff so I did some glute work, some hip extension stuff and also some overhead stability exercises too. My back is still sore from deadlift but my legs are actually feeling pretty good even after jump squats and I haven't done them in a few weeks.

Warm up-5 min invisible jump rope

Resistance band bird dogs: 2x20 (2 min rest)
Seated external rotation: 2x20 (2 min rest)

Bodyweight hip hikes w/full knee flexion: 3x25 (2 min rest)
Unilateral overhead reverse lunges(53# KB): 3x10 (2 min rest)
Bodyweight reverse lunges: 4x25 (2 min rest)
1-leg balance jumps(focus on landing in same place and getting triple extension of hip, knee, ankle): 1x10

Cooldown: 5 min jog

Pretty good amount of volume as I've been trying to build up the external rotators of my hip since that's what keeps your body stable during running, jumping, cutting to the left or right etc. I don't plan on doing anything today since Sunday is my recovery day and I've been going to bed really late this weekend but I will post if I end up doing anything light for recovery or core stuff(maybe a plank). Hope everyone has had a good weekend!
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Now this is what I really need to be doing. My hips are so tight and I have rotator cuff issues as well. I would really benefit from doing stuff like this.
 
Sunday-Day 14

I didn't do anything yesterday....but I did do a really long plank! My cousin is a yoga instructor so she's doing a 30 day plank challenge so I told her I would participate with her haha. Yesterday was supposed to be 150 seconds but I'm an overachiever so I went way past that mark.

Plank-4:00

Haven't done a really long plank in awhile but 4 minutes actually wasn't that bad. I will be posting today's (Monday's) workout in a little bit. Time to work out!
 
Monday-Day 15

Today was strength. Back is still a bit sore from deadlift but other than that I'm feeling pretty good. Also did some kettlebell swings without a resistance band for some conditioning.

Warm up: 5 min invisible jump rope

KB swings(added 75# band resistance): 5x10 (Rest 1 min)
KB swings(no resistance): 1x50 (Rest 1 min)
Pistol squats w/5 second negative: 5x10/side (Rest 1 min)
1-leg calf raises(bodyweight): 1x25/side (Rest 1 min)

Cooldown: 5 min invisible jump rope

Tomorrow is conditioning I'll see what I can come up with, guys!
 
Tuesday-Day 16

Today was conditioning so I did all bodyweight stuff. The bad news is that I did not realize how terrible this workout would be because it looked okay on paper.

Warm up: 5 min invisible jump rope
Mobility: 45 sec sleeper stretch/side, 2 min hip internal rotation/side

Workout
50 burpees
75 flutter kicks(4 ct)
100 pushups
150 situps

Cooldown: 5 min invisible jump rope

Time-18:20

I did not realize how fatigued I would be after the 50 burpees and 75 flutter kicks. I also think I was a little tired from the 4 min plank I did the other day. Add to that the fact that this workout was pretty much entirely full body/core and you have a recipe for disaster. My legs and chest were so fatigued after the burpees and flutter kicks that I had to break up my pushups into sets of 5 which was embarrassing considering I can normally knock out pushups no problem. By the time I got to the 150 situps I just wanted to finish so I wasn't that concerned but did finish the second 75 much faster than the first 75. This was a humbling workout since I thought it would take 10 minutes maybe 15 tops but by no means 20. Oh well...I will just be that much better conditioned the next time I do something that is bodyweight intensive. I also haven't quite been feeling 100% since my bottom wisdom teeth are starting to come in and my jaw is swollen on the right side. I've been taking a lysine supplement to help with my immune system but I won't feel back to normal until I get them taken out in the next week or so. Time to schedule an appointment :(
 
Eatliftsleeprepeat said:
How's the stuff comin along....any strength, stamina or weight increase.
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Strength and stamina are going up slowly. Weight hasn't increased but I've been fasting so I'm in a calorie deficit most of the time. I need to start going high carb on more of my strength days but the fact that my weight is staying the same or going down and my strength continues to go up speaks for itself. Just need to get these damn wisdom teeth pulled now...
 
travishibachi said:
Strength and stamina are going up slowly. Weight hasn't increased but I've been fasting so I'm in a calorie deficit most of the time. I need to start going high carb on more of my strength days but the fact that my weight is staying the same or going down and my strength continues to go up speaks for itself. Just need to get these damn wisdom teeth pulled now...
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Sounds like you are recomping quite well with the Ostarine!
 
travishibachi said:
Strength and stamina are going up slowly. Weight hasn't increased but I've been fasting so I'm in a calorie deficit most of the time. I need to start going high carb on more of my strength days but the fact that my weight is staying the same or going down and my strength continues to go up speaks for itself. Just need to get these damn wisdom teeth pulled now...
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That's good though, re-comp is nice. I don't look for the scale to move much anymore. Wisdom teeth suck, mine were killing me for a long time before I got them pulled.
 
meathead96 said:
That's good though, re-comp is nice. I don't look for the scale to move much anymore. Wisdom teeth suck, mine were killing me for a long time before I got them pulled.
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Yeah my jaw is pretty swollen. And that workout yesterday destroyed me my abs are so sore I've feel like I've been stabbed by a small person.
 
Tuesday-Day 16: Part 2

Yesterday I was pissed at myself for taking so long on the workout I did that I made myself do an extra ladder from 1-14(on the min) of pushups. So my pushup count is 100+105=205+50 burpees at the beginning of the workout. My chest and shoulders are SMOKED. Wednesday's update will be up shortly.
 
Wednesday-Day 17

Rest....I needed a day off so I didn't try to push myself past the breaking point. Have been feeling like crap since my wisdom teeth have been coming in and the right side of my jaw is swollen. Ugh...
 
Thursday-Day 18

Didn't feel much better than I did Wednesday and that bodyweight workout I did made me sore as shit. My abs are on fire and going from a lying to kneeling or standing position is not pleasant. I know bodyweight workouts will always make me insanely sore but this is a little ridiculous! Did a 150 second plank as part of the plank challenge my cousin convinced me to do. Other than that trying to take it easy since I have to work late this weekend.

Plank-2:30
 
Friday-Day 19

Still sore WTF?!!! I guess I should have expected my body to react the way it has I'm always pushing myself mentally and in the process my body takes a beating here and there ha. Going to do some quick rehab and leg stuff before work at 10 so I will post when I get home. I promise I will stay on top of my log better than I have the past few days I've just been feeling lousy from my wisdom teeth since appetite is off and my jaw feels like it's the size of Montana. I go in for consultation next Wednesday though so hopefully these fuckers get taken out soon! What is everyone doing for the weekend?
 
I, too, am on my fist cycle of Ostarine. I'm about three weeks in and have noticed a considerable increase in strength along with lean muscle gains. Like you, I have a week side----my right hip is in need of a hip replacement (but I soldier on) and my leg is smaller than the left. I have not noticed increased strength in that leg although my definition is standing out....Upper body strength, muscle, definition is off the wall for this short three weeks------I don't know if its psychological or the SARM but will be able to ascertain at the end of 8weeks more concisely....NOTE: i prepared myself to use Ostarne by coming of all supplements and am just using this product......
 
travishibachi said:
Friday-Day 19

Still sore WTF?!!! I guess I should have expected my body to react the way it has I'm always pushing myself mentally and in the process my body takes a beating here and there ha. Going to do some quick rehab and leg stuff before work at 10 so I will post when I get home. I promise I will stay on top of my log better than I have the past few days I've just been feeling lousy from my wisdom teeth since appetite is off and my jaw feels like it's the size of Montana. I go in for consultation next Wednesday though so hopefully these fuckers get taken out soon! What is everyone doing for the weekend?
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All good bro. I'm following ya. I know what its like with the wisdom teeth, I've been there. I'm just taking care of the girlfriend this weekend as she's really sick. Will try to get a workout in tomorrow though.
 
I feel you bro montana(get it) weekend for me will be watching the browns get their ass beat by the steelers and probably crying. Rest up
 
reaper said:
I, too, am on my fist cycle of Ostarine. I'm about three weeks in and have noticed a considerable increase in strength along with lean muscle gains. Like you, I have a week side----my right hip is in need of a hip replacement (but I soldier on) and my leg is smaller than the left. I have not noticed increased strength in that leg although my definition is standing out....Upper body strength, muscle, definition is off the wall for this short three weeks------I don't know if its psychological or the SARM but will be able to ascertain at the end of 8weeks more concisely....NOTE: i prepared myself to use Ostarne by coming of all supplements and am just using this product......
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Are you doing a log? If not you should I would definitely follow, bro. Keep up the good work ostarine is the real deal...especially from sarms1.
 
Eatliftsleeprepeat said:
I feel you bro montana(get it) weekend for me will be watching the browns get their ass beat by the steelers and probably crying. Rest up
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I picked up on that yeah haha nicely done. I hope the browns get beaten too if it's brown flush it down. Although I also dislike the steelers so there's not much to root for from my point-of-view. I definitely need to rest these wisdom teeth are sucking my will to live. Thanks for the positive thoughts, bronan the brobarian.
 
meathead96 said:
All good bro. I'm following ya. I know what its like with the wisdom teeth, I've been there. I'm just taking care of the girlfriend this weekend as she's really sick. Will try to get a workout in tomorrow though.
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Sick girlfriend...yup been there done that it has its pros and cons ha. Hopefully you get in a sick workout tomorrow, bro, I need to up my mobility and my calories no doubt about it. Especially my protein and healthy fats intake.
 
yepper---i always keep a log of body weight, measurements, food intake, weights lifted etc----Since I've been off weight training for years, i've also been checking my logs from years ago, which i kept, and am also counting on muscle memory to kick in and kick it up
 
Friday-Day 19: Workout

Warm up: 5 min jog
Plank-3:00

Bird dogs: 2x20 (Rest 1 min)
Seated external rotation: 2x20 (Rest 1 min)

Bulgarian split lunges(53 KB): 5x10/side (Rest 2 min)
Bulgarian split lunges(bodyweight): 1x25

Cooldown: 5 min jog
 
Saturday-Day 20

Warm up: 5 min jog

Plank-3:00

1-arm 1-leg RDL(53 KB): 3x10 alternated w/
3x25 hip hikes w/added hip flexion

Reverse lunges: 3x25/side (Rest 1 min)

Cooldown: 5 min jog
 
Sunday-Day 21

Rest. However, I'm still doing the 30 day plank challenge with my cousin so I did a 3:30 plank today. Wisdom teeth and now shin splints are killing me :(

Plank-3:30
 
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