Epistane
Hello good people. To give a little background on myself: I'm a 37 year old male from PA with just shy of 10 years of sporadic weight training.My longest run, without burning out, was 3 years of solid training from age 26- 29.At my best, I was 180 lbs at 5 ft 7 in at 8 percent bf.Right now I'm 190 lbs, not sure about bf% atm...but I'm not too happy with what the mirror is telling me...I have the definition of a bar of ivory soap.3 months ago I got back into training after I blew up to 215 lbs.This weight gain was due largely to my, at the time, exercise regimine of various micro-brew curls- super-setted with bong hits to failure.So I ditched the brew and the herb and blew the dust off my 200 lb adjustable dumbell set.For a month and a half I performed an every other day full body circuit routine.You shoulda seen my fat ass huffing and puffing during those first half dozen sessions.But combined with a 5 mile daily walk and my job as a union construction worker, the dough began to quickly slough off.3 weeks ago I added a 300 lb olympic barbell set, bench, and squat rack to my tool list.So now I follow a 4 day upper/lower split consisting of compound exercises- squats/ deads/ rows/ bench/ chins and overhead presses.Supplementary exercises include- db pullovers/ db flyes/ bb curls/ lying triceps extensions and an ab-core circuit on lowerbody day.I like to periodize, increasing the volume( starting with 3 and ending with 5 sets for each exercise in the 10 rep range) and then dropping back to 3 sets of 6 reps (increasing to 5) for another 3 week cycle.Protein is consumed at 1.5 g/lb of bodyweight.My carbs come from mainly fruit and vegetable sources with some whole grains.I eat 6 meals a day.I also take fish oil 1x daily, and a multi-vitamin.Daily cals rarely exceede 3000.Last week I began my first Epistane cycle (my first anabolic) starting at a 40 mg dose and working up to 60 mg daily.I've just begun week 2 and no bad sides yet.It's too early in the game to make any real observations, but I will update over the next 3 weeks, and into the PCT (Clomid) phase as well.The first pic is from yesterday, the second is 3 weeks ago.
|
Threaded Mode