Osta Rx log

[pt]

A huge thank you to Heavy and the whole IronMag Lab team for allowing me to log Osta Rx.

[pt]

First a little about me.
I'm 6'4, now at 185. Have been lifting for the most part of 20 years. For the last month and a half I have been on a cut cycle, getting ready for the warmer weather.
Had cut my calories down to about 1000 a day and increased the cardio to 6 days a week.

For this cycle of Osta Rx, I will increase calories to 3000 clean and cut the cardio to 3 days a week and also increase the amount of lifting looking like this;

Monday
Chest

Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

Tuesday
Quads/Calves

Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Wednesday
Back

Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

Thursday
Shoulders

Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

Friday
Arms

Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Saturday
Hams/calves

Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Sunday
Rest


If during the cycle I find the recovery time is shorter (which for me it usually is). I will increase the lifting again to this;

Monday.
------------
--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Tues.
-----------
-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Wed.
-----------
--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

--FOREARMS--
Wrist Curl
Reverse Wrist Curl

Thursday.
------------
--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Friday.
-----------
-QUADS--
Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

--HAMS--
Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

--CALVES--
Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Saturday.
-----------
--BACK--
Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

--BIS--
Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

--FOREARMS--
Wrist Curl
Reverse Wrist Curl

Sun
-----------
Rest

[pt]

As far as the Osta Rx, I will be taking 3 caps a day, taken through out the day. 1 pre-workout, 1 about noon and another around 4pm. I will keep thig as detailed as I can, but if there is any thing you guys would like me to include through out the 4 weeks, please let me know.

Again thank you to IronMag Lab!!

[pt]

First day on the osta, 3 caps. 1 pre-work out (about an hour before) 1 about noon and the last one around 4p.
Today was legs:
Quads/Calves

Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Not feeling a kick as of yet, but being the first day, I didn't think I would have, and as such, no side effects. Weight this am was 185, with the scale saying 17% body fat.

[pt]

cont to use three caps a day have one more in about an hour. Good work out today, and a little sore from yesterdays workout.
today's work out was,
Back

Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

nothing in the way of sides, and waiting for the "kick", maybe after a week, maybe sooner.
weight is still the same at 185.

[heavyiron]

Thanks for the log brother!

[chrisotpherm]

Good luck bro. We are with you all the way!!!

[pt]

Thanks guys! Thank you for the opportunity to log this.

Now that's what I'm talking about! Huge pump while lifting today, focus was there, concentration was out of this world.... Today was shoulders,
Shoulders

Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

Cont to be a little sore, but noticing the recovery is getting faster.
No side effects as of yet. Weight is at 186, which is up one pound from the start.
Diet is still very clean, getting in around 3000 cal/day.
Osta is still at 3 pills a day.

[pt]

Out standing pump today, concentration and focus was out of this world. I didn't want to leave the gym. Diet cont to be clean at approx 3000 cals, strength is up, endurance is through the roof, recovery time is a heck of a lot shorter. Will change the routine this coming week and start working each body part twice a week.

Todays workout;

Arms

Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Great feeling!!

[pt]

Took the weekend and headed upstate for a nice bike ride. A lot of nice people to ride with, totally worth it.

Back to Monday and changed a few thing with the routine as my recovery time is faster.

--CHEST--
Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

--SHOULDERS--
Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

--TRICEPTS--
One Arm triceps Ext- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Started out with a 10min treadmill run and finished with a 30 min treadmill run.
Weight up to 188. Cont to have a very clean diet, no side effects to speak of.
However I do feel a difference with each work out- and I'm totally liking it!!