• Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 💪Check Out IronMag Labs Andro Hard® - Powered by R-Andro & Epi-Andro! 💊

Mike Conley's M-Sten Log

Mike Conley

Mike Conley

Registered
Joined
Jul 31, 2013
Messages
55
Reaction score
0
Points
0
Location
Pikeville, Ky
Hey guys. I'm starting a new log because for some reason I couldn't log onto the forums. I'll fill you in as much as possible on my status. Today is day 3 of my cycle.

Beginning stats day 1
6 ft 1 223 lbs. (water weight from carb bloat/usually sit around 219-221)

Some prs
Bench 305 x 3
Floor Press 305 x 4
Deadlift 575 x 5
Block pulls 605 x 6
deficit deads 545 x 5
incline 275 x 5
military standing 210 x 4
squat 425 x 5


I am in deload week till sunday of this week but still hitting it alright. On Wednesday I did hit a close grip PR so that was day 2 of the cycle. Close grip 275 x 9.
 
Okay guys. Day 3

Bodyweight 217.8 this morning

Bench Bar x 10
95 x 5
135 x 5
185 x 3
225 x 1
275 x 11 (Rep PR)

Fly Machine 3 x 10
Inverted Row Machine 3 x 10
Rolling DB Ext 3 x 10
Skullcrushers 3 x 20
Abs 100 reps

Cardio: 20 minutes elliptical

**Feeling great right now. First heavy bench day will be on Wednesday of next week. Goal will be 315 x 5. Hope to crush that. Tomorrow will be off from weights before a deload squat day. Then Overhead and incline on Sunday.
 
Day 4.

Bodyweight at 216.6 today. Down 7.4 lbs total.

Having my first meal of the day. Really looking forward to my cheat meal on Sunday. Probably will be Dairy Queen or something like that. Will have a video up Monday of deadliest, as well as a possible mirror pic or two. Sorry guys I know I'm a douche for mirror pics but it's the best I can do. Mood feels good. No sides so far.
 
Today will be off day. Body is feeling a little beat. As for tomorrow it will be squats. Still a deload week. So I'd say I'll work to 275 and do 2-3 sets of 10 with that and not much else. Deload ends on Friday. So Sunday will be the 7th day on the Sten. This day will consist of new PR's on Standing Military and Incline followed by Monday's heavy deadlift session. Going to try to stay really updated with pretty much everything in here.
 
Figured I'd post up what I am eating each day as well. So here's today.

Meal 1- 6 eggs
Meal 2- 8 oz chicken, 1 cup broccoli
Meal 3- 8 oz chicken, 1 cup broccoli
Meal 4- 8 oz chicken, 1 cup broccoli
Meal 5- 8 oz chicken, 1 cup broccoli
Meal 6- 6 eggs

Totals- 1840 cals/252p/68f/16c
 
Day 4 Light Bi/Tri work

BB Curls 3 x 10
Skullcrushers 3 x 10
DB Curls 3 x 10
Rope Pushdowns 3 x 10
Preacher Curls 3 x 10
V Bar Pushdowns 3 x 10
High Cable Curls 3 x 10
RG Pushdowns 3 x 10
Abs 100 reps

Cardio 20 minutes steady state elliptical

***Feeling great. Tomorrow is last day of deload before stuff starts getting heavier. Sunday will be heavy standing military and incline day.
 
Day 5

Bodyweight 215.6

**Will see where I end up after my cheat meal on Sunday. May give myself two cheat meals on Sunday based on my bodyweight that morning. Leaning out well, but don't feel any weaker. I don't know if it was the M-sten but I will admit I had a mild case of insomnia last night. Couldn't get to sleep. Will post today's squat workout and meals later this evening.
 
Cardio will be changed a bit as well. 20 minutes steady state postworkout. On days I do not lift, NO CARDIO
 
Not looking to let my bodyweight drop below the 210-215 mark. Even though I have heard that with the Sten you get stronger regardless. We will see though.
 
Day 5
Squats
Bar x 10
135 x 5
225 x 3
315 x 1
405 x 1
435 x 5 (PR)

Pause Squats
295 x 10
325 x 5 (PR)

Leg Press 50 reps
Leg Curls 3 x 10
Leg Ext 3 x 10
Calf Raises 3 x 15
Abs 100 reps

Cardio: 20 minutes steady state

 
Day 5 Nutrition

Meal 1- 5 Jumbo Eggs
Meal 2- 8 oz chicken, 1 cup broccoli
Meal 3- 8 oz chicken, 1 cup broccoli
Meal 4- 8 oz chicken, 1 cup broccoli
Meal 5- 8 oz chicken, 1 cup broccoli
Meal 6- 6 oz filet mignon, 4 asparagus spears
Meal 7- 4 Jumbo Eggs
 
Day 6

Bodyweight at 215.0 today

No sides. No insomnia type effect last night at all. Taking today completely off before heavy overhead work tomorrow. Cardio will be reduced to strictly days I lift immediately done postworkout at a low intensity. Also, after my lift, carb nite protocol calls for my post 5 pm cheat tomorrow. Really looking forward to that.
 
This off day has been great. Feeling good. Getting some stretching and foam rolling in. Ready for heavy overhead tomorrow and a week full of PRs
 
Day 7.

I will update bodyweight again on day 8 since it will be the morning after my cheat day. Should be bloated 7-8 pounds to around 222-223 if I'm guessing. Couple PRs coming tomorrow hopefully. Stay tuned
 
Day 7

Standing Military
Bar x 10
95 x 5
135 x 3
185 x 1
210 x 5(PR)

Incline Bench
Bar x 10
95 x 5
135 x 5
185 x 3
225 x 1
280 x 5 (PR)

Front BB Raises 3 x 10
Pinky Up side raises 3 x 15
Rear Delt Machine Fly 3 x 10-15
Abs 100 reps

Cardio: 20 minutes steady

***Video to come
 
Day 8

219.0 today after carb nite. This will be back down to 215 ish by Tuesday easily, then hopefully lose a pound or two more by Friday. Feeling really dry just holding a bloat from the carbs. Deadlift day today. Going to hopefully pull something heavy.
 
Ordered PCT today.

Osta Rx
E-Control Rx 2.0
Ultra Male Rx

Hoping the Osta will allow me to keep making strength gains. I will see how my weight and body composition is towards the end of PCT before I choose my next cycle. I may run M-sten again as the gains are great even in just the first week, possible Andro stack though.
 
Great Log, on deck brother.
 
Today will be heavy pulls. Lifting at our YMCA. This will be different because all my PRs have been with a Texas power bar and yes I think the whip helps. However if I train without it then at the meet it will feel that much easier in my opinion. Anyways shooting for a PR off the floor, off blocks, and off a deficit today. That would be 585 x 5, 615 x 5, and 555 x 5. Leggooooooo
 
Feeling damn good today. Also agreed to do a photoshoot next Wednesday. So I will figure out what I'm doing in that aspect.
 
Day 8 Deadlift Day

Deadlifts
135 x 5
225 x 3
315 x 2
405 x 1
495 x 1
585 x 5 (PR)

Block Pulls
615 x 5

Deficit Pulls
555 x 4

Abs 125 reps

***Cardio 20 minutes postworkout

BW @219.0 today post cheat day. Usually comes off by Tuesday or Wednesday. Video to come
 
Day 9 OFF day

Taking the day off. Body feeling beat today after deads. Got a little road trip planned with my dad anyways. BW @ 218.6 today. Should level out by tomorrow morning most likely. Heavy bench tomorrow. Goal will be 315 x 5 then around 345 with the light slingshot.
 
Day 9
Today's day off was awesome. Tomorrow is day 10. Evidently you really feel this stuff start kicking about this time. 315 for 5 will be a big PR for me on bench so let's try to knock that out tomorrow with a video to follow. Also will knock out a set with the slingshot after that followed by accessories. Will post tomorrow. Body feeling great. Even added razor cuts for less water retention. Killing it.
 
You must log in or register to reply here.
Back
Top