Getting lean with SDMZ 5.0

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  1. #1
    Wes2387
    Guest

    Getting lean with SDMZ 5.0

    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.

  2. #2
    Wes2387
    Guest
    Heres a starter pic
    Attached Images Attached Images

  3. #3
    Wes2387
    Guest
    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.

  4. #4
    Wes2387
    Guest
    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.

  5. #5
    Wes2387
    Guest
    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.

  6. #6
    Wes2387
    Guest
    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.

  7. #7
    Wes2387
    Guest
    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

  8. #8
    Wes2387
    Guest
    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.

  9. #9
    Wes2387
    Guest
    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.

  10. #10
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    rthompson76's Avatar


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    Following! Was thinking of doing something similar to this around Feb. 2017, curious to see your results.

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