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Thread: Mark01's S4 Log

  1. #18
    Sarms Search Rep Barny's Avatar
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    Nice changes so far!
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  2. #19

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    Thanks!

    I am keeping up the work outs and still using both s4 and gw. I can really tell the difference in my stamina and recovery times with gw, it is night and day. I am very happy I added gw to my run, it makes everything easier. That, of course, means I will up my weights to keep it hard.

    I will post new weights pushed in a few days. I do not want to bore people with too much info.

  3. #20

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    5/9/16 - Day 43

    I am really liking the addition of GW, I am not as tired after working out as I used to be. The S4 (and hard work) have increased my weights over the last 10 days. I might be able to do higher, but I want to make sure I stay safe with the increases and not hurt myself. Barny recommended this and it sounds like good advice.

    Here are my current weights

    Monday Chest
    Flat bench press: 15 reps of 110 , 4 reps of 130, 6 reps of 120, 8 reps of 110, 20 reps of 50
    Incline bench press: 15 @ 70, 4 @ 120 , 6 @ 90, 8 @ 70, 20 @ 25
    Flat bench flys: 3 sets of 20 @ 25

    Tuesday Back
    Bent over single hand rows 15@50, 4@70, 6@60, 8@50, 20@25
    Wide grip pull downs 15@115, 4@130, 6@115, 8@100, 20@25
    Narrow grip rows 15@90, 4@140, 6@90, 8@65, 20@30
    Rack lifts 15@150, 4@190, 6@170, 8@140

    Wednesday Shoulders
    Military press 15@30lbs, 4@40lbs, 6@40lbs, 8@50, 20@15lbs
    Side lateral raises 15@25, 4@35 8@30, 8@25, 20@20
    Front lateral raises 15@20, 4@30, 8@25, 6@20, 20@15
    Shrugs 20@60, 15@75, 20@60


    Thursday Legs
    Squats 15@70lbs, 4@180lbs, 6@120, 8@100
    Leg extensions 15@170, 4@240, 6@190, 8@170
    Leg curls 15@140, 4@180, 6@150, 8@140
    Calf raises 20, 20, 20 - All done holding initially with only body weight and now I hold two 10lb plates while standing on a stepper. 25lbs was just a little two much...two plates are a bit bulky!

    Friday Arms
    Biceps
    Dumbbell bicep curls 15@30, 4@40, 6@30, 8@25
    Dumbbell hammer curls 15@30, 4@40, 6@30, 8@25
    Straight bar cable system curls reverse pyramid super set:
    (Find the highest weight your can do 4 reps at. That is your starting point. Work your way down in weight on the cable machine doing 4 reps per set without any rest in between. Be sure to give yourself 1 min rest from your last exercise. Once at the lightest plate, do as many as you can.)

    70lbs


    Triceps
    Machine tricep exercise 15@90, 4@120, 6@95, 8@70
    Cable system Y rope tricep reverse pyramid superset:

    80lbs



    I am looking better, feeling better, and feeling stronger. I know a LOT of it is diet based, and a lot of it is simply that I am working out properly now, but I am sure the s4 and gw are helping me gain on top of what I am already doing. I can FEEL the gw's effects so I know it is definitely working.

  4. #21
    Sarms Search Rep Barny's Avatar
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    Those are some nice gains! Keep up the hard work!
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  5. #22

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    05-26-15 Day 60 - LAST DAY OF LOG


    Thanks! I know logs like this can be boring, so I am not updating it a lot. Here are my new numbers, I am using both s4 and gw. I am now out of S4, so this ends my two month log. I feel I gained a good bit of muscle and lost a good bit of fat, and gained a ton of strength. I am still 35, still 5'10", now at 190 lbs, and roughly 13% body fat (using calipers at the YMCA). This means I lost 10 pounds of body weight and about 7% body fat. That is a lot of muscle gained to make up the difference! I would recommend using s4 and gw when trying to recomp, they helped me a great bit.

    Here are my final weights at the end.

    Monday Chest
    Flat bench press: 15 reps of 130 , 4 reps of 160, 6 reps of 140, 8 reps of 120, 20 reps of 70
    Incline bench press: 15 @ 90, 4 @ 160 , 6 @ 100, 8 @ 90, 20 @ 40
    Flat bench flys: 3 sets of 20 @ 40

    Tuesday Back
    Bent over single hand rows 15@50, 4@70, 6@60, 8@50, 20@25
    Wide grip pull downs 15@115, 4@130, 6@115, 8@100, 20@25
    Narrow grip rows 15@110, 4@170, 6@110, 8@90, 20@45
    Rack lifts 15@180, 4@2300, 6@200, 8@190

    Wednesday Shoulders
    Military press 15@50lbs, 4@65lbs, 6@60lbs, 8@50, 20@25lbs
    Side lateral raises 15@35, 4@55 8@45, 8@40, 20@30
    Front lateral raises 15@35, 4@50, 8@35, 6@30, 20@20
    Shrugs 20@75, 15@90, 20@75


    Thursday Legs
    Squats 15@120lbs, 4@220lbs, 6@180, 8@150
    Leg extensions 15@180, 4@270, 6@210, 8@180
    Leg curls 15@160, 4@210, 6@175, 8@160
    Calf raises 20, 20, 20 - All done holding initially with only body weight and now I hold a 45lb plate while standing on a stepper.

    Friday Arms
    Biceps
    Dumbbell bicep curls 15@40, 4@50, 6@40, 8@35
    Dumbbell hammer curls 15@40, 4@50, 6@40, 8@35
    Straight bar cable system curls reverse pyramid super set:
    (Find the highest weight your can do 4 reps at. That is your starting point. Work your way down in weight on the cable machine doing 4 reps per set without any rest in between. Be sure to give yourself 1 min rest from your last exercise. Once at the lightest plate, do as many as you can.)

    90lbs


    Triceps
    Machine tricep exercise 15@115, 4@150, 6@115, 8@85
    Cable system Y rope tricep reverse pyramid superset:

    100lbs

  6. #23
    Sarms Search Rep Barny's Avatar
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    You did great! You upped your weights moved by a good amount. Bravo for you, and thank you for running this log.
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  7. #24

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    nice log

  8. #25

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    Always been interested in sarms and peptides but have yet to run any. Good log, very interesting.

  9. #26
    Spotter cybrsage's Avatar
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    Quote Originally Posted by benjamin365 View Post
    Always been interested in sarms and peptides but have yet to run any. Good log, very interesting.
    I agree. I think SARMs (as they currently are - they will only keep getting better with time) are a great addition to an AAS cycle. They are also great for those who either really do not want to pin and / or want to buy something that is 100% legal to both buy and sell (just not ingest).

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