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Sarms1 Andarine (S-4) & Cardarine (GW-501516) Log

T

travishibachi

Buff Brother
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Hello guys I know I've been hinting at it the last few weeks but after receiving some generous Christmas money and making more at my job at the bar I decided to throw down on some sarms1 S-4 and GW. I just finished my cycle of ostarine from sarms1 provided to me so generously by Dylan gemelli and since ostarine is known for its bridging and recomp abilities I decided to go straight into this cycle. Both of these compounds are known for their abilities to increase endurance tremendously as well as their androgenic and anti-catabolic capabilities. Since I do a lot of my conditioning workouts in a fasted state I will be testing their potential for maintaining lean body mass as well as losing body fat and increasing strength simultaneously. I have also been doing a lot of my strength workouts in a fasted state but I will plan on going high carb on those days due to GW's reputation for increasing lipid metabolism and the extra glycogen is never a bad thing concerning maximal effort lifts such as squats, deadlift, overhead press etc. I hope you will enjoy my log as I am doing this for other's benefit as well as my own so that I can mark my progress on paper and not just a placebo effect. I appreciate any and all feedback you may provide so feel free to chime in on here!

Stats
Weight: 175 lbs
Body Fat: 8.53%
Height: 5'9"

Lifts
Deadlift: 455
Squat (ass-to-grass not parallel): 355
Bench: 245

Conditioning
Plank: 10:01
Mile: 5:56 currently (high school was 5:18)
5K: 18:45
Push up max: 65
Air squat (5 min AMRAP): 272

Supplements
Supps: Krill oil, astaxanthin, probiotic, Alive gummy multivitamin, creatine (5g/day), beta alanine (3.2g/day)

Cycle
S-4: 1-8 starting with 50 mg ED (2 doses split 4-6 hours apart assessing tolerance then bumping up)
GW-501516: 1-8 20 mg ED (split into 2 doses AM/PM)
HC Generate: 1-8

Mini PCT
HC Generate ES: 1-3

P.S. Now...my shipping experience this time around was a little crazy. Due to the busy holidays and USPS' inconsistent service my order was mis-routed to Connecticut. I myself live in Northern Kentucky just across the river from Cincinnati so obviously I wasn't getting my order. I contacted sarms1 about this fiasco and even though it wasn't their fault they sent my order out again with priority 2-day shipping, refunded the express shipping I had paid for instead of standard ground shipping--which is 5-7 business days--and gave me 20% off my next order. If you don't think sarms1 isn't interested in attracting new customers and maintaining current ones with their spectacular customer service then I don't know what to tell you.

Sarms1-10/10
 
Looking great to start bro, and you will definitely look awesome by the end of this. S4 and GW is an amazing combo. I'm running it right now myself
 
Friday-Day 1

Today was the first day taking my S-4 and GW. From what I've heard it takes 2-3 days to kick in so I'm not expecting anything right away. After taking ostarine I'm very patient since that took 3 weeks to kick in so once it starts working it's all good. Here was the workout:

Warm up: 5 min invisible jump rope

Workout
Bench press: 10x10@135 (Rest 1 min)

1-arm pushups: 3x5/side (Rest 1 min)

Flutter kicks: 1x75 (4 ct)

Cooldown: 5 min jog on treadmill

Easy little workout. My sleep schedule has been messed up so I've been focusing on that instead of trying to go hard every workout. No sense in breaking myself down.
 
Saturday-Day 2

Worked out with my friend at the CrossFit gym he goes to and it's usually just bodyweight stuff for the noon class since new people go on Saturdays. Got a little sick since I took all 20 mg of my GW 30 minutes before the workout around 1130 am. I've read that the first few days can be unpleasant due to your body getting used to it so I will make sure to either eat something light if I take all 20 mg in one dose or just split the doses up 12 hours. It will be contingent on what time I work out really. Here was the workout:

Warm up: 10 min plyometric exercises/dynamic stretching

Workout (with partner)
10 min AMRAP of:
20 lunges
40 box jumps
60 double unders

(Rest 5 min)

10 min AMRAP of:
20 ball slams@20#
40 double unders
60 situps

AMRAP 1: 5 rds, 28 box jumps
AMRAP 2: 4 rds, 23 situps


I'm still working on my double unders so my friend did all the double unders for both AMRAPs while I did all the lunges and ball slams. I was feeling a little sluggish and sick which resulted in me throwing up after the workout haha. I attribute this to me eating about 30 boneless wings at Buffalo Wild Wings the night before...so lesson learned. Don't eat crap food before doing a ton of bodyweight reps the next day. We still ended up finishing first among all the groups so at least me losing control of my stomach wasn't in vain ha. I ended up passing out once I got home for like 4 hours and then went to work so Saturday went by pretty quick. Sunday will most likely be a rest day.
 
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Sunday-Day 3

Today is day 3...still haven't noticed either kicking in but I'm in no rush...my cycle is 8 weeks I've got nothing but time! Gonna do a 7 minute plank since I haven't done one over 5 minutes in about a week. I really don't know how I did one for 10:00 but I do know I was sore as shit afterwards. Also, I ordered the Ohio bar from Rogue Fitness so hopefully it arrives Monday or Tuesday for deadlift and cleans! One guy left a review on Rogue's site and said his barbell snatch went up 15 lbs when he first started using this bar so hopefully my cleans go up a good 10 lbs this week. Pumped!

Plank-7:00
 
Lookin solid bro. I'm in for this one. I'v been using sarms1 s4 for 4wks now and its legit!
 
this will be good.....you can move so weight bud. i use to be higher on bench but lower on DL + squats before my hernia + back fusion.....which i really dont want to do...lol



GL
 
gymrat827 said:
this will be good.....you can move so weight bud. i use to be higher on bench but lower on DL + squats before my hernia + back fusion.....which i really dont want to do...lol



GL
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Thanks, bro! I've been working hard that's for sure. I have two herniated discs (L-4, L-5) as a result of breaking my femur in high school so I know how that goes. I've never been that good at bench since I've got gorilla arms....but it works out nicely for deadlift haha. Gotta take care of your back I tweaked mine trying to pull 385 the first time...so dumb. Had been repping out doubles at 365 and let my ego get in the way. Now I'm much more disciplined when it comes to going heavy and I try not to 1RM more than once a month and then reset from there. We shall see what kind of strength I get out of this S-4!
 
travishibachi said:
Thanks, bro! I've been working hard that's for sure. I have two herniated discs (L-4, L-5) as a result of breaking my femur in high school so I know how that goes. I've never been that good at bench since I've got gorilla arms....but it works out nicely for deadlift haha. Gotta take care of your back I tweaked mine trying to pull 385 the first time...so dumb. Had been repping out doubles at 365 and let my ego get in the way. Now I'm much more disciplined when it comes to going heavy and I try not to 1RM more than once a month and then reset from there. We shall see what kind of strength I get out of this S-4!
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So easy to get injured when strength goes up and you max out. I know I've done it myself too. Be careful bro. No need to lift the world lol.
 
meathead96 said:
So easy to get injured when strength goes up and you max out. I know I've done it myself too. Be careful bro. No need to lift the world lol.
Click to expand...

That's why I don't like doing 1 rep maxes anymore. I've moved on to heavy doubles and triples which is difficult but not overtaxing. Plus, if you get more reps at the same weight that still means you're getting stronger. I really like the Wendler strength program all my power lifts have gone up.
 
Monday-Day 4

Today was day 4. Monday is usually strength and my friend worked out at his house with me today so we did a good strength and conditioning workout. Here was the workout:

Warm up: Air squats x 25, bench press 135x10

Workout
Thick bar bench press: 8x3 on min@185
(Rest 2 min)

5 rounds(recording each rd time) of: 5 deficit handstand pushups, 10 ring pullups, 20 reverse lunge in front rack@95# (10 lunge/leg)
(Rest 1 min between rounds)

Rd 1-2:02
Rd 2-2:01
Rd 3-2:05
Rd 4-2:04
Rd 5-2:02

Part 2 (later at night for long cycle)
Air squats: 2x100 for time
Rd 1-2:32
Rd 2-2:22

The first part of the workout was god awful due to all the lunges...the air squats were easy although I definitely need to roll out my quads. And my Rogue Ohio bar arrives tomorrow looks like deadlift/cleans are on the agenda in a few hours fuck yeah! Time for bed.
 
ohio-bar-2.webp

Tuesday-Day 5

Today was supposed to be conditioning but I'm pretty sore from yesterday and my new bar arrived! This thing is so sexy...and she's better than a girlfriend because she never talks, always does what I want to do and will always look good with some minor love and care. She's perfect. In fact, so perfect that I pr'd again on my power cleans. Nice little strength workout today.

Warm up: Power clean 135x10

Workout

Wendler program power cleans: 3@60%, 3@70%, 3(or more)@80% 1RM (Rest 2 min)

175: 3
185: 3
195: 10! (PR)

Flat back front lever(60 sec total): 53/7

1-leg box jumps@24": 10
1-leg box jumps@24" w/36" gap: 10

Cooldown: 10 min boxing

Pr'd on my power cleans and got 10@195. Last Wendler strength cycle I got 10@185 so my weight and reps just keep going up it's awesome! I felt like shit today too cuz my legs were extremely sore from the weighted lunges...maybe the S-4 is starting to kick in? My jumping has also improved greatly. I've been doing 1-leg box jumps@24" but I kept taking a step back and got up to almost 40" away from the box so my jumping has gone up both in height for my non-dominant leg and my coordination is going up too. It's not so much the jumping part either but the landing or eccentric part of jumping that requires the most strength since you're absorbing a large amount of force, many times your own bodyweight. I also went apeshit on the punching bag during my boxing cooldown. I got bored just hitting it lightly so I lit it up with around 75 punches rapid fire haha. I was out of breath for maybe 30 seconds and then felt fine. Is the GW starting to kick in? I don't know but I'm curious to find out tomorrow!
 
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brapbrap07 said:
What time intervals do you guys take your S4 in reference to the gym?
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I take my GW and S-4 about 30 minutes before I work out and I take my S-4 doses 4 hours apart...so for example 12 pm and then 4 pm. 4-6 hours apart is the recommended split time for S-4 due to its half-life.
 
Wednesday-Day 6

Today was strength...I'm very sore from Monday and Tuesday so I wasn't sure if I was going to lift today or rest. Then my friend text me and said he forgot his workout clothes so he would just be working out at the house again. It's good when we work out together because we push each other but at the same time both of us like to go "balls-to-the-wall" so our workouts end up being a little ridiculous. A light/recovery workout turns into something terrible haha. Here was the workout:

Warm up: deadlift 225x5, 295x5, dynamic stretching,plyometric exercises

Workout
Thick bar deadlift: 6,5,4,3,2,1@315# (Rest time is equal to how long it takes partner to complete...so virtually no rest alternating ha)

(Rest 2 min)

Bodyweight ladder 1,2,3...10,9,8...1 of: 20# med-ball flutter kicks(2 ct), burpees, box jumps@24"

Time-22:00

Reps
Deadlift: 21@315
Flutterkicks: 100
Burpees: 100
Box jumps: 100

Cooldown: 5 min boxing, 2 min hang (I always try to hang after deadlift for decompression)


Deadlift was super easy for some reason considering how sore I was from the previous 2 days. The conditioning part of the workout was terrible because I've had a runny nose the past few days so my breathing is all out of whack. I also slipped doing box jumps halfway through and took a chunk out of my knee that started bleeding pretty bad. I put a piece of paper towel over it and taped it on with some athletic tape and then finished the workout. Ton of reps for just a bodyweight workout but I plan on taking tomorrow off to do some mobility stuff and maybe a light recovery workout. Can't believe I gashed my knee on the box! Hurt like a motherfucker haha. I still can't tell if the GW and S-4 have kicked in yet since my workouts are very challenging but I'm just going to keep going hard and taking rest when I need to. Stay tuned!
 
travishibachi said:
I take my GW and S-4 about 30 minutes before I work out and I take my S-4 doses 4 hours apart...so for example 12 pm and then 4 pm. 4-6 hours apart is the recommended split time for S-4 due to its half-life.
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You can dose S4 once per day. Once bloods levels are peaked it's not going to make a difference splitting the does. So IMO one does per day is fine. Same with GW.
 
The Prodigy said:
You can dose S4 once per day. Once bloods levels are peaked it's not going to make a difference splitting the does. So IMO one does per day is fine. Same with GW.
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Yeah that's what RickRock mentioned in another thread. I will probably start doing this^^ so that I don't have to set alarms on my phone to take my split doses haha. So tedious.
 
I will have to try them out for my fruit source since I hate fruit. Think that would be overkill with a multi like animal pak or opti-men?


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Thursday-Day 7

Very sore but decided not to rest. Nice little pushup workout:

Warm up: 5 min invisible jump rope

Workout
Pushups: 20x5 (Rest 30 sec)==> ladder 1-10 as fast as possible

Time: 3:03

Total: 155

Cooldown: 5 min invisible jump rope
 
Friday-Day 8

Today was strength. This week has been rough training wise but I've made a lot of progress and the weekend is almost here so no worries.

Warm up: Back squat 185x5

Workout

Thick bar back squat: 3@65%, 3@75%, 3(or more)@85% (Rest 2 min)
(alternate to)Front squat: attempt doubles at back squat weight

Back squat: 3@225, 3@265, 10@295! (PR)
Front squat: 2@225, 2@265, 1@275

Flat back front lever(60 sec total): 43/17

1-leg box jumps@24": 3x10 (Rest 1 min)

Cooldown(EMOM): 5 pullups on min for 5 min

I pr'd the fuck out of my back squat but didn't get up to 295 like I wanted to on my front squat. However, I was definitely tired from the back squats since I was shooting for 5-6@295. Doing front squats on the same day as back squats is tough but can be done I just think I was having an off day transitioning. Front lever I was trying to get 60 sec consecutive but I would imagine my core was pretty fatigued after the back squats. Good day overall and no sense in getting frustrated since this is the 1st week of my second cycle doing the Wendler strength program. 2 more weeks before deload plenty of time for more results!
 
Damn bro front squats and regular squats, i'd be dead lol. My legs are still sore from my workout 4 days ago.


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I always do squats early in the week so I can use the bathroom at work to take my daily shit, they have handicap rails so much easier to get down to the throne with a rail after a heavy squat day.
 
EER said:
Front squats for da win!!!
http://steinhardt.nyu.edu/scmsAdmin...2009 - J Strength & Conditioning Research.pdf

^ Study shows FS activate quad muscle the same or even more than back squats, with less compressive forces. I only front squat these days. I do Box squat back squats to help with my sticking points.
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After reading studies I don't think there's any significant difference between muscle activation during back squats and front squats. Surprisingly enough front squats are more knee-friendly though due to less compressive forces as you mentioned. Box squats are good for dead stop reps and learning form as well as not being too harsh on the knees comparable to the front squat. I always try to switch it up although my back squat has skyrocketed these past few weeks. Need to get the double bodyweight front squat soon. Good post, bro!
 
m88tow said:
I always do squats early in the week so I can use the bathroom at work to take my daily shit, they have handicap rails so much easier to get down to the throne with a rail after a heavy squat day.
Click to expand...

Haha awesome and true!! By the way....got my alive gummies t-hibachi


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Saturday-Day 9

Yesterday was conditioning. I woke up late to go to my friend's CrossFit gym so I went over to his place to play some League of Legends around 4. Ended up doing Tabata with my other friend I was supposed to call to get up in time for the CrossFit open day haha. We did tabata pushups, pullups, air squats and pullups. So terrible.

Warm up: 10 pushups, 10 pullups, 25 air squats

Workout:

Tabata pushups, air squats, pullups, situps (Rest 1 min between each tabata)

Pushups: 12/12/12/12/12/10/10/8
Total: 88

Air squats: 20"
Total: 160

Pullups: 10/10/10/8/8/7/7/6
Total: 66

Situps: 8/8/8/8/8/8/8/9
Total: 65

Cooldown: 5 min boxing
 
Tuesday-Day 12

Workout
Wendler power cleans: 5@70%, 5@80%, 5@90% 1RM (245)

185: 5
205: 5
220: 3

Tabata (box jumps, pullups, flutter kicks(2 ct), ring dips)

Box jumps: 80
Pullups: 61
Flutter kicks: 35x2, 40x6
Dips: 42

Need to redo programming for power cleans. Add in more ring pushups/dips for bodyweight conditioning. Arms were a little sore from Saturday so pullups were difficult.
 
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Thursday-Day 14

Deadlift. Work up to a heavy double.

Workout

Warm up: 10 min boxing, 225x5, 275x5

Thick bar deadlift(Romanian): 2@315, 2@345, 2@355, 2@365, 1@375

Cooldown: 5 min boxing

Back started to feel a little tight so only got 1@375. Will shoot for 2@385 next time.
 
Friday-Day 15

Back is feeling a little shitty after deadlift so stretched my hip flexors 4 min/side. Need to foll out quads too. TFL may be causing some sciatica-like pain symptoms.

Workout

Warm up: 5 min boxing, plyometrics, dynamic stretching

10 rds of: 10 ring pullups, 25 air squats, 30 sec plank/30 sec L side plank/30 sec R side plank

Thrusters(135#): 8x5 (Rest 1 min)

Cooldown: 10 min boxing

Back is feeling a little better. Gluteus medius might need some myofascial release on the left side to relieve SI joint pain.
 
How's the effects of GW and S4 bro? Feeling good? Leaner? Lower bf? Higher endurance?

Going to be starting the same stack soon.
 
Saturday-Day 16

Bodyweight conditioning...feeling a little sore but that's to be expected I've been hitting it hard and S-4 dosage to be increased starting tomorrow.

Workout

Warm up: 10 min boxing

Cleans(EMOM): 2 hang squat clean/1 jerk on min for 5 min
Weights on min as follows: 135,155,165,175,185

(Rest 2 min)

10 min AMRAP of: 5 burpees, 10 ring pushups, 15 air squats

Rounds: 8

Cooldown: 10 min boxing
 
m88tow said:
I always do squats early in the week so I can use the bathroom at work to take my daily shit, they have handicap rails so much easier to get down to the throne with a rail after a heavy squat day.
Click to expand...

Lol, yeah we got one with handles at school.comes in handy
 
13bret said:
Lol, yeah we got one with handles at school.comes in handy
Click to expand...

That ain't no joke man, it can be brutal. I went into a public bathroom one day after a heavy squat day and went into the handicap stall and some asshole said "that's for handicap people" and I said "motherfucker I did squats yesterday so I am considered handicapped for at least 48 hours" haha.
 
travishibachi said:
Friday-Day 15

Back is feeling a little shitty after deadlift so stretched my hip flexors 4 min/side. Need to foll out quads too. TFL may be causing some sciatica-like pain symptoms.

Workout

Warm up: 5 min boxing, plyometrics, dynamic stretching

10 rds of: 10 ring pullups, 25 air squats, 30 sec plank/30 sec L side plank/30 sec R side plank

Thrusters(135#): 8x5 (Rest 1 min)

Cooldown: 10 min boxing

Back is feeling a little better. Gluteus medius might need some myofascial release on the left side to relieve SI joint pain.
Click to expand...

That sucks bro. Deadlifts get me good. I have really tight hips and previous back problems.
 
Monday-Day 18

Today is the second day of running the S-4 at 60 mg ED. My friend called me to go work over at my garage gym so I took my doses about 45 minutes before we worked out. I'm not sure if it's because I got my form down on cleans or the S-4 but I beasted it up big time.

Workout

Warm up: squat cleans 135x5, 5 min boxing

Mobility: couch stretch 2 min/side, 2 min pigeon pose/side

Wendler(squat)cleans: 5,3(did 5 instead),1(or more@95% 1RM) (Rest 3 min)

185: 5
205: 5
225(1 or more): 5! PR'd

(Rest 2 min)

3 rds of: AMRAP ring pushups, 10 dumbbell snatch/side@45#

Rd 1: 35
Rd 2: 25
Rd 3: 20

Approx time-6:30

Cooldown: 10 min boxing

I felt really good today on my cleans. I finally got my form down so I can squat clean now instead of just doing power cleans. Ended up getting 5@225 no problem and I was originally shooting for at least 3 and only got 3@220 last time. I can definitely start to feel the S-4 kicking in I can feel the energy and vascularity coming on. The GW has definitely decreased my rest periods...haven't felt it with the higher intensity workouts but sarms seem to take a little longer before they kick in for me. Had some sensitive nips the last few days(from slightly elevated prolactin I'm guessing) but have begun to take gingko biloba to keep it in control which will go well with the HC Generate...and started to juice with celery a lot for the anti-estrogenic benefits. I will try to take a progress pic this week I have a feeling 60 mg is really going to kick things up a notch...then after that I will test 70 mg. And then 80...
 
By the way....sorry for the long gap in my posts...my grandma died last Monday so I've been pretty bummed out. The S-4 has started to give me a better sense of well-being kind of like the MK did for my last cycle so I've been trying to stay super positive. This week will definitely be high intensity since next week is deload week for all my big lifts so keep your eyes peeled. I plan on PR'ing on my deadlift numbers, squat numbers and maybe even a timed workout.
 
Tuesday-Day 19

Today was conditioning. Pretty worn down after those squat cleans but cleans are one thing that really taxes my CNS...and they should! Next week is deload week so I will survive ha. Mostly bodyweight today with the exception of one strength exercise. As long as I keep my reps low I will occasionally do one compound movement on my conditioning days.

Workout

Warm up: 5 min boxing, 10 pullups, 5 HSPU

HSPU(handstand pushups): 5 on min for 8 min
Total: 40

(Rest 2 min)

Bulgarian split squats(back squat variation)@135: 3x6/side (Rest 1 min)

Death by ring pullups(1,3,5...failure): 17+15
Total: 96! PR'd on ring pullup ladder

Cooldown: 10 min boxing
 
Wednesday-Day 20

Today was strength. Definitely a little worn down and sore. It would help if it wasn't literally 5 fucking degrees outside! Fuck dis cold seriously...other than it being colder than a witch's titty outside I actually got in some good strength work today. Deadlift felt a little heavy but almost 100 ring pullups and 40 HSPU are definitely the culprit behind my fatigue.

Workout

Warm up: deadlift 225x5, 5 min boxing, 20 pushups

DE(dynamic effort) deadlift: 2 on min for 8 min@60% 1RM(275)
Total: 16@275

3 rds of: 10 pistols/leg + 20 Swiss ball pushups

Cooldown: 10 min boxing

I ended up doing 20 pistols for the last set since I was feeling good. I can start to feel the S-4 kick in with my strength and the GW is helping me to minimize my rest periods. Can't wait to bump the S-4 up to 70 mg...I have a feeling 75-80 is going to be the sweet spot for me and I'm not even halfway through my cycle yet! So excited!
 
Thursday-Day 21

Today was conditioning. I'm so sore! But after doing almost 100 ring pullups on Tuesday I expected DOMS to be much worse. Guess my S-4 is starting to kick in :D


Workout

Warm up: 5 min boxing, 10 knees-to-elbows, 2 power cleans@155,175,185,205 (friend was doing them so I figured what the hell ha)

Tabata(normally 8 cycles of 20 sec work,10 sec rest)
8 cycles of: 20 sec of burpees, 20 sec knees-to-elbows, 20 sec thrusters@45#, rest 10 sec

Burpees: 10,9,9,9,8,9,8,8
Total: 70

Knees-to-elbows: 8, " "
Total: 64

Thrusters(squat-to-press)@45: 8,8,8,7,7,7,8,7
Total: 70

Cooldown: 10 min boxing


This workout was terrible...but it was essentially 3 tabata(s) in one with only 1/3 the rest! Definitely was fatigued afterwards but regular tabata will seem easy now compared to this. Hip flexors were a little tight so I started to feel it in my lower back at the end. Looks like more hip mobility work before squats tomorrow...I'm ready to make those squats my bitch. Also, today was the first day running my S-4 at 70 mg...vision sides are minimal with no yellow-ish tint to my vision so I will keep bumping it up 10 mg every 4 days until I reach 100 mg ED. At this rate I should be able to run it@100 mg for almost 4 weeks! Ready to put another sarm to the test and so far I'm not disappointed.
 
Damn bro 100mg is nuts! Your gunna get flamed haha but if you can do it, do it. I feel ya tho, the high today here is 0


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Eatliftsleeprepeat said:
Damn bro 100mg is nuts! Your gunna get flamed haha but if you can do it, do it. I feel ya tho, the high today here is 0


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its not that much of it.....if hes one of the guys that doesnt/barely get vision sides he's fine. I ran it at 85/90 mg for 6wks before. only had issue adjusting from bright outdoor light to indoor light.....and even that was minor.
 
gymrat827 said:
its not that much of it.....if hes one of the guys that doesnt/barely get vision sides he's fine. I ran it at 85/90 mg for 6wks before. only had issue adjusting from bright outdoor light to indoor light.....and even that was minor.
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Yeah vision sides have been minimal following dylan's protocol so 100 mg should be no problem :)
 
Sorry about your grandma.

Great log and crazy workouts! Your conditioning is amazing!
 
gymrat827 said:
its not that much of it.....if hes one of the guys that doesnt/barely get vision sides he's fine. I ran it at 85/90 mg for 6wks before. only had issue adjusting from bright outdoor light to indoor light.....and even that was minor.
Click to expand...

Yea mine has been adjusting to bright light. I'm at ~90mg now 32days into the triple stack.
 
Friday-Day 22

Today was strength. I'm so tired...haha. Today's workout was short and sweet I was not about to do something high volume.

Workout

Warmup: deadlift 275x5, 5 min boxing

Deadlift: 6x1 on min@295

(Rest 2 min)

Ladder 1-10 of (bodyweight): ring dips
Total: 55

Cooldown: 10 min boxing
 
Saturday-Day 23

My friend had his CrossFit competition so no open gym today. Worked out with my other friend and got in a pretty good strength-and-conditioning session. I'm trying out a new deadlift program so I will be doing deadlift at least 3-4 times a week as long as it doesn't affect the rest of my split. It's really just a ladder of singles at varying weights so I will be adding some more volume but still keeping my reps fairly low.

Workout

Warmup: 5 min boxing, deadlift 275x3, 295x3

Deadlift: 8x1 on min@315, 5 box jumps@24" for active recovery

Ladder 1-10 of: Thrusters(squat-to-press)@95, ring pullups
Total: 55 thrusters, 55 pullups

Cooldown: 10 min boxing
 
Monday-Day 25

Today was strength but since it's my deload week I plan on keeping reps extremely low if I go heavy with anything. So that's what I did ha. Also, started my S-4 at 80 mg today and only a small delay in transitioning from outside to the pitch black garage. Other than that no sides!

Workout

Warm up: 5 min boxing, deadlift 275x3, 295x3,315x1

Deadlift(resistance band=15 lbs): 315x3 on min

(Rest 2 min)

Squat clean+2 jerk to split jerk alternating stance(EMOM): 135,135,155,155,175,175,185,185
Cleans: 8
Split jerk: 8/side=16 total

10 rounds of: 7 ring pullups, 10 pushups, 10 mason twist/side (20 total)

Time-10:59

Cooldown: 10 min boxing

I decided to start a new deadlift program after the weekend it's called Justa's singles program and basically you just do an increasing ladder of 1,3,7......etc. all week at a weight that's roughly 60-70% of your max. Every week you add 5-10 lbs and then on the third week you go for a "kind of max." Then the 4th week you deload and start all over with a newly calculated 70% max. This way you can get in a decent amount of volume and you're training for speed since you never go above 70% of your max which allows for constant progress. Tomorrow is conditioning but I will be doing 5 reps at 315 with or without a resistance band. If it feels light I will stay with the 315 or possibly 335. 70% of my deadlift max(455) is approximately 318.5 so it's not even really worth it for me to go above 315 until next week...I gotta stay within the guidelines!
 
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Tuesday-Day 26

Today was conditioning. Still did some low reps of deadlift since I'm following a new program...didn't fatigue me or anything so I'm going to keep with it.

Workout

Warm up: deadlift 185x5, 255x3, 275x3, 5 min boxing

Deadlift(50# res band): 5x1 on min@295

(Rest 2 min)

100 Dumbbell snatch@45# for time: 20/20, 15/15, 10/10, 5/5 per side

Time-4:15

Cooldown: 15 min boxing

I use both bumper plates and regular iron plates when I do deadlift. Unfortunately, since the iron 45s are bigger in diameter than the bumper 45s one of the iron ones cracked from dropping the bar. So...I only have 295 lbs of weights until my friend brings back over the set of 25s at his house. Thus, why I decided to do my deadlift reps with my eyes closed. When your eyes are closed you are not quite as strong so it definitely wasn't easy but it made me focus on my form much more diligently. Oh, and the 100 dumbbell snatches were terrible! Kettlebell snatch is much better for high reps and it doesn't rotate like the dumbbell does. F- that dumbbell!
 
Wednesday-Day 27

Today was strength. Deadlift program has been going well so I'm going to continue doing it...sticking at 315 for weight though.

Workout

Warm up: 5 min boxing, deadlift 255x5, 275x3, 295x1

Deadlift(50# res band): 315 x 1 on min for 7 min

(Rest 2 min)

Tabata-ish sit ups(20 sec work, 5 sec rest)

Total: 10,9,10,19,10,9,10,9=76

(Rest 2 min)

3 sets of: Ladder 1-4 of KB C&P@53# alternated w/ Ladder 1-4 ring pullups (No rest)

Time-15:00

Clean&press(53): 30/side
Pullups: 30

Cooldown: 10 min boxing

Did a little kettlebell, bodyweight conditioning ladder...not too difficult and I wanted to get an idea of how long it would take to do the whole thing without any rest. Upper back is sore but that is from all the dumbbell snatch/split jerk and general upper body work I've done this week. So much for taking it easy ha.
 
Kicking ass and taking names!!
 
Thursday-Day 28

Last day of running the S-4 at 80 mg...still not any side effects that are overwhelming besides slower transitioning from outside to inside...looks like 90 mg is on the agenda for the next 4 days

Workout

Warm up: 5 min boxing, 10 KB swings, deadlift 275x5, 295x1

Deadlift(53# res band): 315 on min for 9 min

(Rest 2 min)

Double KB front squat(2x53): 3x6 w/5 sec pause at bottom of squat

(Rest 2 min)

7 min AMRAP of: 5 burpees, 10 KB swings@53

Total: 8 rounds, 5 burpees

(Rest a little bit, other friend came home so did some squat cleans&jerks/back squats....bad idea!)

1 clean/2 split jerk alterating stance: 135,155,185,205, 2 cleans@225

(Rest 2 min)

Back squats: 225x5, 255x5, 265x5, 275x5, 285x5

Cooldown: 15 min boxing

I did a lot of stuff I should not have done today haha....today was supposed to be conditioning what was I thinking?!! Even though I am feeling a bit worn down this S-4/GW combo has allowed me to push myself out of my normal level of discomfort...so essentially I can do the same amount of work in less time or maintain a higher work capacity over a long period of time. I was barely winded after the 7 min AMRAP which was crazy considering kettlebell swings and burpees is a terrible combo when it comes to aerobic/anaerobic endurance. I'm going to try to get in a lot of mobility stuff the next few days but it looks like 90 mg S-4 dosage starts tomorrow :D
 
Kettlebell swings and burpees make me want to find a corner to cry in. lol

Crazy workout!
 
caligirl85 said:
Kettlebell swings and burpees make me want to find a corner to cry in. lol

Crazy workout!
Click to expand...

Nah....just some random stuff...these week's workouts have been a little ridiculous since my friend is trying to get back into CrossFit so he's all "go go go" whereas I like getting in my workout and leaving feeling fresher than I did when I got there. Being insanely sore after a workout is not the way I like to train haha.
 
travishibachi said:
Nah....just some random stuff...these week's workouts have been a little ridiculous since my friend is trying to get back into CrossFit so he's all "go go go" whereas I like getting in my workout and leaving feeling fresher than I did when I got there. Being insanely sore after a workout is not the way I like to train haha.
Click to expand...

And I thought I was the pussy...ha!


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gymrat827 said:
this is what i like to see. 100mg is baller, if you can do it safely do so.....lots of fun. I did 3x ED dosing tho.
Click to expand...

^^Yup that's what I'm shooting for...I will probably stick to just one dose ED since it seems to help when I take it pre-workout. Split dosing 50 mg AM/50 mg pre-workout would be interesting to try though.
 
Friday-Day 29

Today was strength. Definitely sore and tired but S-4/GW has helped with my recovery/energy levels tremendously. It's winter so it always takes me a minute to get going and once I'm warmed up I feel 100%. Today was also the first day I dosed S-4 at 90 mg :)

Workout

Warm up: 5 min boxing, deadlift 275x5, 295x1,

Deadlift(50# res band): 315 on min for 9 min (Rest 2 min)

AMRAP at 365(Idk why): 10! PR I think haha

Pistols(20# vest): 3x10/side (Rest 1 min)

1-leg RDL: 3x6/side (Rest 1 min)

21/15/9 for time of: Pushups, KB swings@70#, knees-to-elbows

Total reps: 135(45 per movement)

Time-4:25

Cooldown: 10 min boxing


Still no awful sides from running the S-4 even at 90 mg ED now...so I will continue at 90 for the next 4-7 days :D
I'm on my second bottle of S-4 so only 1 bottle left which is enough to run@100 mg for 2 weeks based on the 50 mg dosage. I will probably run S-4 at 90 for a week so I can make it the full 8 weeks through my cycle without having to order another bottle.
 
Saturday-Day 30

Had to work last night and work again tonight so I did a very spur-of-the-moment Tabata pushup workout. And PR'd big time!

Workout

Warm up: Pushups x 25

Tabata: 12,12,12,12,12,12,15,17

Total: 104! PR

Cooldown: 10 min treadmill

PR'd big time on my tabata pushups...I usually hit a wall around the 85-90 mark...nope. Just paced myself doing sets of 12 and then kicked it into overdrive on the last 2 sets. Looking back I probably could've done sets of 15 for all 8 intervals if I kept a good tempo to my sets. Even while taking ostarine I didn't hit these kinds of numbers and ostarine gave me amazing endurance. This is just another example as to why GW and S-4 are an amazing combo! I can't even imagine what kind of results I would get out of the triple stack. Still no sides from the S-4 besides slow transitioning from outside/inside and only at nighttime so nothing even noticeable during the day. Looks like 90 mg for the next few days!
 
hurricane said:
rested up to see the broncos get bitch slapped huh! lol
Click to expand...

I stopped watching after Harvin returned that kickoff for another TD...that game was the antithesis of competitive. I didn't care who won but I expected it to be a little less lopsided. Denver didn't get bitch slapped...they got straight shit on "2 girls 1 cup" style. Gross.
 
Ain't nothing better then 2 girls 1 cup, that was the name of my beer pong team lol 2 girls 1 cup left. Corny...I know


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radl0ff33 said:
A friend of mine recently told me that sustanon 250 is the best thiung to make big gains that are nearly permanent. would using it for a cycle of 12 weeks at doses of 250mg twice a week be good for someone like me. I am 32, 5' 10" 175lbs and pretty lean. are there any side effects?
Click to expand...

You assholes are sick with the two girls ine cup shit.:rolleyes:

Travis.. you said you have been dosing 90mg at one dose?

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Shrine said:
You assholes are sick with the two girls ine cup shit.:rolleyes:

Travis.. you said you have been dosing 90mg at one dose?

Sent from my SAMSUNG-SGH-I337 using Tapatalk
Click to expand...

Yessir. Today was day 4 of dosing at 90 mg pre-workout. It's really starting to take effect...strength and endurance are ridiculous.
 
Monday-Day 32

Today was strength. I've been doing Wendler programming for all my big lifts as well as power cleans which have now been changed to squat cleans due to better form. Worked out with my two friends and did a pretty killer workout.

Workout

Warm up: Power clean 135x10, 5 min boxing

Squat cleans: 5@65%, 5@75%, 5(or more)@85% of 235(90% of 265) (Rest 2 min)

155: 5
185: 5
200: 10! PR

Deadlift: 5x1@315 on min for 5 min

(Rest 2 min)

5 min AMRAP of: 3 deficit HSPU, 6 burpees, 9 knees-to-elbows

Rounds: 6 rds,3 HSPU (strict)

Cooldown: 10 min boxing

I pr'd again on my squat cleans. Proper form helps but it doesn't account for the ridiculous strength increases I've experienced from the S-4. Also, no matter what workout I seem to do I just don't get tired anymore and if I do it's only for a few seconds. GW has definitely increased the pace that I go out during my workouts. Being able to cycle through different parts of my workout with minimal rest is awesome because I'm able to increase my work capacity since I'm doing a ton in a short amount of time. 90 mg of S-4 sure does produce some nice aesthetic effects too :D
 
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Tuesday-Day 33

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Today was conditioning. Tore the shit out of my hand now that I'm using hook grip for my cleans and occasionally heavy deadlift if I'm doing double pronated grip (usually 315 and below I use double overhand). All-in-all, the workout went well although now I need to let me hand heal up a little bit. The S-4 definitely is awesome in terms of strength, energy and vascularity. Even though S-4 is good for leaning out I feel as though I'm on a bulking cycle from the fullness effects my muscles get especially after working out. GW has allowed me to need little to no rest between sets of anything I do and bodyweight exercises have become insanely easy especially pushups which usually cause me to fatigue at some point. Nope. Did all 3 sets of my pushups unbroken today and the workout wasn't easy by any means. Gonna cruise with this 90/20 dosage and see what happens :)

Workout

Warm up: deadlift 225x5, 275x3, 315x1, 5 min jump rope

Deadlift(50# res band): 5x1@335 on min

(Rest 2 min)

EMOM KB snatch/pullup: 5 KB snatch@53#/side on min+ascending 1-10 ring pullup ladder

E.g. 1st min: 5 KB snatch/side+1 pullup
2nd min: 5 KB snatch/side+2 pullup

Total: 100 KB snatch, 55 pullups

(Rest 2 min)

3 rds of: 50 air squat, 30 flutterkick(4 ct), 40 pushups, 50 air squats (Rest 2 min between rounds)

Round 1: 3:08
Round 2: 3:35
Round 3: 2:58

Cooldown: 10 min jump rope

Didn't have to time my round times but I was interested to see how quickly I could complete each round. I got a little lazy on the second round but then negative split my third round...it doesn't make sense! I completed my last round 10 seconds faster than my first round and I was fresh at the beginning of the workout! Plus not only did I do all my sets of pushups unbroken but also the 300 total air squats and 120 flutterkicks. This S-4/GW combo is ridiculous :D
 
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Pretty impressive Travis! :)
 
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