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Getting lean with SDMZ 5.0

W

Wes2387

Gonna be testing out the new SDMZ 5.0, looking to recomp for the summer and LGN body haha.

Stats:
Age- 29

Weight- 252lb(as of yesterday)
Height- 5'11
BF%- 14-15

Cycle Layout:

SDMZ 5.0- 3/3/3/3/3/3( will probably run longer, I'm just poor right now)
ACS- as prescribed

PCT:
Tamoxifen citrate- 20/20/10/10
Ultra Male rx- 1/1/1/1
E-control rx- 0/0/1/2/2/1

Goals/Routine:
My goal for this run is 100% recomp. I'm very happy with my strength, I just want to tighten everything up.

My routine is extremely varied and its always different. I try to hit everything twice a week. It looks roughly like this...

M-CHEST/BI
T- AM CARDIO/PM LEGS
W-BACK/TRI
T-AM CARDIO/PM SHOULDERS/BI
F-CHEST/BACK
S-CARDIO/LEGS
S-OFF DAY

The routine is ever changing, one week may have more cardio or maybe i'll hit chest 3 times a week. You never know haha. Cardio sessions do however last around 1 hour and they're done on the elliptical because aint nobody got time to be running for that long.
 
Heres a starter pic
 

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Chest/bi's

Dosing: 1prewo/1mid day/1 w/dinner

Cable fly/Reverse fly SS
30x15x4/80x25x4

BB Incline press
135x10x2
225x10
275x5x2
315x5x2
345x3
315x1>275x5>225x10

Flat DB press/Seated DB curl SS
100x12x2/30x10x2
120x12x2/40x10x2

Decline BB/EZ bar curl SS
185x10/75x10
225x10x3/85x10x3

Machine preacher curl/Machine dip SS
100x10x3/180x10x3

Plate loaded machine press/Overhead rope extension/Rope curl
205x15/120x10/120x10
205x15/140x10/120x10
205x15/150x10/140x10

Overall

Felt pretty good today, didn't plan to hit chest and/or bi's today but, i was suckered in to it by my buddy. Can't really report on anything yet so i'll be updating after I hit back/tri's tomorrow morning.
 
Back

Dosing-1prewo/1mid day/1PM

BW pull ups
5x10

Vbar pulldown
180x15x2
200x12x2
220x10

Tbar rows
2 plates x10
3 plates x10
4 plates x10
5 plates x10
6 plates x10

Iso low machine/iso high row SS(plate loaded)
180x10x4/180x10x4

BB bent over rows
185x10
225x10x4

Wide grip BB bent over rows
225x5x5

Overall

Solid workout, only had 45 minutes to get this all done so I was moving pretty fast. Pretty winded by the end of this workout. Nothing new to report though, gonna hit legs tomorrow and get in some extremely low intensity cardio at some point tomorrow.
 
Legs

Dosing- 1am/1mid day/1prewo

Leg extension
150x10x5

BB Squat
135x10
225x5
275x5
315x5
405x5
455x1
475x1
500x1
225x10x3>1 min DC quad stretch(these are brutal if you've never tried them)

Hack squat
3plates per side x10x3

BB Front Squat
135x5
225x5x2
315x5

Leg extension/air squat SS
130x25x4/25x4

Overall
Brutal workout yesterday.Had no intentions of doing that many squats but, I was feeling good so why not? DC quad stretches are fricken brutal for those of you who don't know what they are. Definitely gonna incorporate these type of stretches a lot more and do a little more research into the DC concept.
 
Shoulders/Tri's

Dosing- 1am/1mid day/1prewo

DB Side raises
15x10
20x10x2
25x10

Reverse Fly
80x25x4

Standing Military press
95x15x4

Seated DB press
70x10x3

Standing BTN press/BB High pull SS
95x10x3/95x10x3

Machine dip
160x15x4

Overhead rope extension/Cable highpull SS
100x10/50x10
120x10/60x10
150x10/70x10

Vbar tricep extension
100x10
120x10x2
150x10

Side DB raise/Plate raise/Straight bar raise Tri-set
20x10x3/25x10x3/40x10x3

Overall

Pretty tough workout today, the pump was on point right from the start. I honestly wanna say I can feel this stuff kicking in somewhat. Obviously no strength gains yet but, my want to workout seems to be increasing. Im definitely excited for these next 5 weeks, hopefully break some PR's and tighten up some.
 
1 Week Update:
Still running 3 a day(1am/1mid day/1prewo). Down a few pounds but, weights remaining steady for the most part. Sitting at roughly 246-248lbs depending on the time of day. Workouts are definitely getting more intense. My want to workout is increasing also. Very promising so far. Here's todays workouts.

AM Workout
30 minutes elliptical
Sled pushes: 250lb sled, 25m pushes, 10 times. I was drenched in sweat at the end of this. Horrible way to start my morning haha.


PM Workout

Back/Bi


Vbar pulldown
160x12
180x12
200x12
220x12

Tbar rows
6 plates x10x5 (ridiculous pump)

Seated wide grip cable rows/BW pull up SS
160x10/5
180x10x2/5x2
220x10/5

Rack deads/BB Shrug SS
225x10x4/225x10x4

Rope face pull/Rope crunch SS

80x10x4/150x15x4

BB Curls
65x10x2
85x10
105x10>85x10>65x10

Seated DB hammer curls
30x10
40x10
50x10x2
 
Legs

Dosing- 1am/1mid day/1prewo

Leg extension
150x15x5

BB Squat
135x5
225x5
315x5
405x5x4
405x5>315x5>225x10>1 min DC quad stretch

Leg Press(plate loaded)
6 plates x15x2
8 plates x15
10 plates x15


Leg extension/Air Squat/Seated hamstring curl TSet
130x15x4/15x4/120x15x4

Seated Calf Raise
90x30x4

Overall

Solid workout tonight, definitely starting to notice some increased aggression throughout my workouts. Weight was 245lbs on the dot, muscles are feeling fuller throughout the day, and my daily energy level has definitely increased. Couldn't be happier so far.
 
Shoulders/Tri's


Dosing- 1am/1mid day/1prewo


DB Side raises
15x10
20x10
25x10
30x10


Reverse Fly
80x25x4


Standing Military press
95x15x4


Seated DB press
80x10x4


Seated BTN press
95x10x4


BB High pull/Plate raise/Side DB raise tset
95x10x4/25x10x4/20x10x4


Machine dip
160x15x4


Overhead rope extension
100x10
120x10x2
150x10


Vbar tricep extension
100x10
120x10x2
150x10


Overall


Strong workout today, I didn't beast it weight wise but, i went real wide and slow especially on the overhead presses. Aggression was on point. Ive been taking 1 SDMZ about an hour pre workout which seems to be working very nicely.
 
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