First time Halo and 4Andro cutting/recomp cycle log

[fobz]

Cool, in for this "extended" ride!

sweet. thanks for all the motivation.

Tuesday: was a good day. still some carb cravings from my cheat meal sunday but better than yesterday. diet was on point.
felt good in the gym pumps were good =)

B:
Romanian Deadlift: 265x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x11
seated calf raise machine: 115x20
Side Laterals (cable): 20x12
Reverse Flyes (machine): 85x12 (new PR)

 

[fobz]

Wednesday: got called into work at 2 am after 3h of sleep because of issues that had to be fixed. messed up my whole schedule but still managed to hit the gym after work on 3h of sleep. definitely felt tired but it still went good. diet was on point. carb cravings vary sometimes they are fairly strong and sometimes I don't have any at all.

A:
Leg Press: 845x11
Weighted Chin-up: BW+25x9
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x11
Concentration Curls: 27.5x11
Triceps Pushdown(rope attachment): 75x11
standing calf raises(squat machine): 250x19
cable upright row: 110x11
cable chest flyes: 30x15 (still going easy on them because of my shoulder) two sets

can't say if my cheat sunday added some fat or not. will know better on saturday. still feeling a little tired from being pulled out of my daily routine yesterday but I'm sure the workout today will be better than the one yesterday =). tomorrow will be the last day of halo, 4a and epi-andro together. from there on it will just be 4 caps of epi-andro for 4 more weeks.

 

[fobz]

Thursday: was still a little tired from my unplanned nightly work. diet was on point. otherwise I felt good. some carb cravings in the afternoon but otherwise not too bad.

gym was good. felt much better once I started working out than during the day.

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x12 (new PR)
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x12

today is going to be the last day of Halo and 4 Andro. definitely sad that it ends. will continue epi-andro for 4 more weeks and I'm sure it will help me lean out further (if diet stays on point obviously). I will give a summary about the halo and 4a tomorrow morning including some numbers etc.

 

[fobz]

quick question guys. my order of epi-andro came in today. however instead of 2x epi-andro and 1x ACS as it states on the invoice I only got 1x Epi-Andro and 1x ACS. who can I contact regarding this issue?

thanks for the help.

 

[fobz]

alright so here is the final outcome of the 6 week halo 4 andro cycle.
I started at 162 pounds and weighed in at 171 pounds yesterday. the whole time I was on a caloric deficit around 1700 to 2100 calories a day (maintenance is 2500). I had one cheat meal in thise 6 weeks but I went a little crazy that day was probably around 9000 to 10000 calories.

here is how my lifts improved in those 6 weeks:
A:
Leg Press: 795x12 --> 845x12
Weighted Chin-up: BW+25x10 --> BW+25x10 (additional weight stayed the same however body weight went up 10lbs)
Weighted Push-Ups: BW+45x12 --> BW+70x11
Wide Grip Cable Rows: 130x10 ---> 130x12
Seated Leg Curls: 115x13 ---> 130x11
Concentration Curls: 27.5x11 (stayed the same)
Triceps Pushdown(rope attachment): 75x12 (stayed the same but better form)
standing calf raises(squat machine): 250x20
cable upright row: 105x12 ---> 110x12
cable chest flyes: 30x15 (no change shoulder still hurts so didn't really do them intensely)

B:
Romanian Deadlift: 265x12 ---> 265x13 (form greatly improved)
Pull-Ups: BW+10 x10 ---> BW+25x10 (additional weight stayed the same however body weight went up 10lbs)
Weighted Push-Ups: BW+45x11 ---> BW+70x11
Chest supported Dumbbell Row (elbows out): 65x10 (form greatly improved)
Leg Extensions: 160x10 ---> 160x13 (always struggled with this exercise so that's a big change for me)
Incline Dumbbell Curl: 27.5x11 (stayed the same)
Overhead Extensions (cable with v-shaped bar): 160x11 --> 160x13
seated calf raise machine: 115x23 (stayed the same)
Side Laterals (Dumbbell): 17.5x10 --> 20x12 (cable)
Reverse Flyes: 17.5x12 ---> 20x11

for being on a caloric deficit that is great improvement I'm very happy =) also my waist is around 1.4 inches smaller than when I started. the only side effects I had were oily skin for around 1 week and extreme road rage. so pretty much no side effects at all. it was a great run and iml makes great products. I can only recommend this cycle really nothing bad to say about it =)

now I will continue the epi-andro for 4 more weeks and see where it takes me =)

 

[fobz]

Sunday: was rest day. diet was on point. nothing special to report.

Monday: diet was on point. feeling good. decided to make this a deload week where I only do the first set of each exercise 6 times a week.

A:
Leg Press: 845x12
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x11
Concentration Curls: 27.5x11
Triceps Pushdown(rope attachment): 75x12
standing calf raises(squat machine): 250x19
cable upright row: 110x11

only on 4 caps of Epi-Andro now. excited to see what that compound is capable of on it's own =)

 

[ebfitness]

Just got back from Columbus (Arnold) this morn, bud. Did you get your order issue worked out?

 

[fobz]

Just got back from Columbus (Arnold) this morn, bud. Did you get your order issue worked out?

cool how was it?

yes sir. IML is going to send me the other bottle of Epi-Andro. should get here in the next 48 hours. great service by IML =) I will definitely recommend IML to everybody the products are great quality and the customer service as well.

 

[ebfitness]

cool how was it?

yes sir. IML is going to send me the other bottle of Epi-Andro. should get here in the next 48 hours. great service by IML =) I will definitely recommend IML to everybody the products are great quality and the customer service as well.

The Arnold was crazy as usual; hung with tons of great people. Glad to hear your order is worked out. Btw, when you recommend IML to people, let them know about the "ebfitness15" discount, haha!

 

[fobz]

The Arnold was crazy as usual; hung with tons of great people. Glad to hear your order is worked out. Btw, when you recommend IML to people, let them know about the "ebfitness15" discount, haha!

I got you eb. I definitely will

Tuesday: Diet was on point. still pretty hungry and some carb cravings. I lowered the carbs because it's a deload week so I don't need that much carbs because the workouts are much shorter. it's weird since I ran out of Halo and 4A my mood and libido has increased. could also be the effect of the deload but I will definitely keep an eye on this.
not that it was ever really bad during my halo and 4A cycle but I definitely felt an increase in both.

B:
Romanian Deadlift: 265x13
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12 (new PR)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x12
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x12 (new PR)
Reverse Flyes (machine): 85x12

all in all a good day. I really needed the rest. I'm already sleeping much better and feel way more motivated with diet and training.

 

[fobz]

sorry for the delayed update. work has been crazy this week.

Wednesday: felt good still no sides to report. diet was on point. hunger is not too bad at the moment because it's a deload week.

A:
Leg Press: 845x12
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12 (new PR)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x11
Concentration Curls: 27.5x11
Triceps Pushdown(rope attachment): 75x12
standing calf raises(squat machine): 250x19
cable upright row: 110x11

Thursday: felt good all day. diet was on point. no sides to report.

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13 (new PR)

all in all I feel great on just the Epi-Andro. even though it's my deload week I am still leaning out. definitely needed the reduced volume. new stats and update pics will follow tomorrow.

 

[ebfitness]

sorry for the delayed update. work has been crazy this week.

Wednesday: felt good still no sides to report. diet was on point. hunger is not too bad at the moment because it's a deload week.

A:
Leg Press: 845x12
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12 (new PR)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x11
Concentration Curls: 27.5x11
Triceps Pushdown(rope attachment): 75x12
standing calf raises(squat machine): 250x19
cable upright row: 110x11

Thursday: felt good all day. diet was on point. no sides to report.

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13 (new PR)

all in all I feel great on just the Epi-Andro. even though it's my deload week I am still leaning out. definitely needed the reduced volume. new stats and update pics will follow tomorrow.

Glad you're enjoying it!

 

[fobz]

Saturday: felt good no sides to report. diet was on point. I weighed in at 165 pounds that's a 6 pound drop from last week. was mostly water weight I assume. I changed to low carb for the deload week because the workouts were less intense and I also watched my sodium intake. also lost around 0.2 inches around the waist and I didn't lose any strength.

this was my last deload workout. Monday it is back to the normal grind.

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13

Sunday: rest day. felt good enjoyed the nice weather. diet was on point.


Monday(today): feeling good. had to workout early in the morning (4:15am) because I have plans after work. diet so far is on point and should also stay on point.

this was my first full workout after the deload week. felt really good and had lots of energy even though it was early in the morning

A:
Leg Press: 845x13
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12
Wide Grip Cable Rows: 130x12
Seated Leg Curls: 130x11
Concentration Curls: 27.5x12 (new PR)
Triceps Pushdown(rope attachment): 75x12
standing calf raises(squat machine): 250x19
cable upright row: 110x14 (new PR)

I also attached some update pics that were taken on saturday. definitely not as full as usual but that's because of the missing carbs. all in all I am still feeling great and I'm getting good results even just on Epi-Andro. really liking it =)

 

[ebfitness]

Saturday: felt good no sides to report. diet was on point. I weighed in at 165 pounds that's a 6 pound drop from last week. was mostly water weight I assume. I changed to low carb for the deload week because the workouts were less intense and I also watched my sodium intake. also lost around 0.2 inches around the waist and I didn't lose any strength.

this was my last deload workout. Monday it is back to the normal grind.

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13

Sunday: rest day. felt good enjoyed the nice weather. diet was on point.


Monday(today): feeling good. had to workout early in the morning (4:15am) because I have plans after work. diet so far is on point and should also stay on point.

this was my first full workout after the deload week. felt really good and had lots of energy even though it was early in the morning

A:
Leg Press: 845x13
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12
Wide Grip Cable Rows: 130x12
Seated Leg Curls: 130x11
Concentration Curls: 27.5x12 (new PR)
Triceps Pushdown(rope attachment): 75x12
standing calf raises(squat machine): 250x19
cable upright row: 110x14 (new PR)

I also attached some update pics that were taken on saturday. definitely not as full as usual but that's because of the missing carbs. all in all I am still feeling great and I'm getting good results even just on Epi-Andro. really liking it =)

Cuttin' up, man!

 

[fobz]

Cuttin' up, man!

thanks eb! it's awesome so far. even though my deficit is not drastic I keep seeing improvements in fat loss and I am also getting stronger. can't wish for much more

 

[fobz]

Tuesday: another 4am workout. felt good the whole day. diet was on point. I literally have no sides to report. I feel great on just the Epi-Andro. glad to be back to my normal grind today with the evening workout.

first day B after my deload:

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x11 (new PR)
Weighted Push-Ups: BW+70x12 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13

not too bad for a early morning workout. I usually have more energy in the evening. not really a morning person haha.

 

[ebfitness]

Tuesday: another 4am workout. felt good the whole day. diet was on point. I literally have no sides to report. I feel great on just the Epi-Andro. glad to be back to my normal grind today with the evening workout.

first day B after my deload:

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x11 (new PR)
Weighted Push-Ups: BW+70x12 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13

not too bad for a early morning workout. I usually have more energy in the evening. not really a morning person haha.

I'm usually getting my workout in around 4 in the morn before the long ass work day. I probably do have more strength in the evening after most of my meals, but that early morn workout really seems to prepare me for the day.

 

[fobz]

I'm usually getting my workout in around 4 in the morn before the long ass work day. I probably do have more strength in the evening after most of my meals, but that early morn workout really seems to prepare me for the day.

that is very true. I loved the feeling after the workout. I felt very energized and ready for the day.
I might switch it up every once in a while and throw in some early morning workouts =)

 

[fobz]

Wednesday: felt great. diet was on point. a little hungrier than usually but that's because of the increased volume.
still no sides to report =)

workout was good. had more energy in the evening than the last two early morning workouts. however the feeling you get the rest of the day from an early morning workout is awesome so I might add a few early morning ones =)

A:
Leg Press: 845x13
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x11
Concentration Curls: 27.5x12
Triceps Pushdown(rope attachment): 75x12
standing calf raises(squat machine): 250x19
cable upright row: 110x12

 

[fobz]

Thursday: diet was on point. feeling good no sides to report. hunger and carb creavings are still higher than usual but manageable.

had a good workout, numbers behind weights are reps of first set. after the first sets I do rest/pause style reps in sets of 3 for a total of 30 rest/pause reps:

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x12 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x10
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x11
seated calf raise machine: 115x20
Side Laterals (cable): 20x12
Reverse Flyes (machine): 85x13

Friday: got up at 4am again to go to the gym before work. feeling after you're done is just great and you are ready for the day. so far I'm feeling great. still hungry so I might have a cheat meal on sunday (haven't had one in over 3 weeks). didn't eat anything before the workout this time which made my stomach feel way better than the last couple times I ate beforehand.

energy during the fasted training was a little less than usual but still good:

A:
Leg Press: 845x13
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x12
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x110
Concentration Curls: 27.5x11
Triceps Pushdown(rope attachment): 75x12
standing calf raises(squat machine): 250x19
cable upright row: 110x12

gonna update tomorrow with numbers and pics.

 

[ebfitness]

Thursday: diet was on point. feeling good no sides to report. hunger and carb creavings are still higher than usual but manageable.

had a good workout, numbers behind weights are reps of first set. after the first sets I do rest/pause style reps in sets of 3 for a total of 30 rest/pause reps:

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x12 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x10
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x11
seated calf raise machine: 115x20
Side Laterals (cable): 20x12
Reverse Flyes (machine): 85x13

Friday: got up at 4am again to go to the gym before work. feeling after you're done is just great and you are ready for the day. so far I'm feeling great. still hungry so I might have a cheat meal on sunday (haven't had one in over 3 weeks). didn't eat anything before the workout this time which made my stomach feel way better than the last couple times I ate beforehand.

energy during the fasted training was a little less than usual but still good:

A:
Leg Press: 845x13
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x12
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x110
Concentration Curls: 27.5x11
Triceps Pushdown(rope attachment): 75x12
standing calf raises(squat machine): 250x19
cable upright row: 110x12

gonna update tomorrow with numbers and pics.

Give yourself that cheat meal, brah!

 

[fobz]

Give yourself that cheat meal, brah!

yes I'm definitely looking forward to it =) even did some cardio today because I know it will be an epic cheat meal tomorrow haha.

Saturday: felt good. diet is on point and no sides to report.

I weighed in at 164 pounds and waist is at 28.2 inches. that's a 1 pound drop in weight and a 0.3 inch drop around the waist.
no strength was lost. had some good workouts this week.

B:
Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x12 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 27.5x11
Triceps Pushdown(rope attachment): 75x11
seated calf raise machine: 115x20
Side Laterals (cable): 20x12
Reverse Flyes (machine): 85x14

also attached some update pics. back is growing nicely =)

 

[fobz]

Sunday: rest day. no sides to report.

Moday: felt good. my diet was crappy the last two days ate way too much junk and way too many calories. back on track today(Tuesday) trying to do some damage control.

Workout was great though because of all the carbs:

A:
Leg Press: 845x15
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x12
Wide Grip Cable Rows: 130x12
Seated Leg Curls: 130x11
Concentration Curls: 27.5x12
Triceps Pushdown(rope attachment): 75x13
standing calf raises(squat machine): 250x19
cable upright row: 110x14

 

[fobz]

Tuesday: felt sluggish and bloated because of the crap I ate Sunday and Monday. however also felt fairly strong in the gym because of all the carbs. I fasted yesterday didn't feel like eating. back to normal diet today.

had a good workout:

B:
Romanian Deadlift: 265x13
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x13 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x12
Incline Dumbbell Curl: 30x9
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x12
Reverse Flyes (machine): 85x14

I'm still bloated but I can already tell that the Epi-Andro definitely helped to prevent major fat gain. without it I would probably have destroyed a months worth of cutting but because of it I feel like at the end of the week I should be back to pre cheat day form.

 

[ebfitness]

Tuesday: felt sluggish and bloated because of the crap I ate Sunday and Monday. however also felt fairly strong in the gym because of all the carbs. I fasted yesterday didn't feel like eating. back to normal diet today.

had a good workout:

B:
Romanian Deadlift: 265x13
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x13 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x12
Incline Dumbbell Curl: 30x9
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x12
Reverse Flyes (machine): 85x14

I'm still bloated but I can already tell that the Epi-Andro definitely helped to prevent major fat gain. without it I would probably have destroyed a months worth of cutting but because of it I feel like at the end of the week I should be back to pre cheat day form.

You wouldn't put on that much fat that fast...it's mostly water retention. I usually keep Razor Cuts on hand for the day of and day after a big cheat...just in case.

 

[fobz]

You wouldn't put on that much fat that fast...it's mostly water retention. I usually keep Razor Cuts on hand for the day of and day after a big cheat...just in case.

I agree it's definitely a lot of water retention. hoever i still ate way too much but it felt awesome while it lasted haha =)

I saw Adrenolin recommend the following in another thread and I was wondering if I could do the same directly after my PCT?:

It's also recommended to take off at least the amount of time from hormonals as you were ON cycle + PCT. This is a great time to utilize the Benefits of Osta, and continue to make astounding gains even while OFF cycle. You could pick up 4 bottles of Osta, and take 4 caps per day for 12wks followed by a small two week PCT of Ultra Male (which would be left over from your last PCT anyways).


16wk OFF Cycle

Weeks 1 - 12
Osta
4 caps prior to bed

Weeks 13 - 14
Ultra Male
1 cap prior to bed

OFF Cycle Shopping Cart
4x Osta

 

[ebfitness]

I agree it's definitely a lot of water retention. hoever i still ate way too much but it felt awesome while it lasted haha =)

I saw Adrenolin recommend the following in another thread and I was wondering if I could do the same directly after my PCT?:

Sure could!

 

[fobz]

Wednesday: was hungry all day but besides that felt good. mostly no sides to report. if I consume more carbs than usual I get the occasional back pump. nothing that taurine and more water can't fix though =) diet was on point.

A:
Leg Press: 845x12
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x12 (total of 60 reps)
Wide Grip Cable Rows: 130x12
Seated Leg Curls: 130x11
Concentration Curls: 30x9 (new PR)
Triceps Pushdown(rope attachment): 75x13
standing calf raises(squat machine): 250x19
cable upright row: 110x12

Thursday: still really hungry but that's most likely because I went off my diet for two days (Sunday and Monday) and ate a crazy amount of unhealthy food. no sides to report feeling good. diet was on point.

Romanian Deadlift: 265x12
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x12 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 30x9 (new PR)
Triceps Pushdown(rope attachment): 75x12
seated calf raise machine: 115x20
Side Laterals (cable): 20x12
Reverse Flyes (machine): 85x13

Friday: got another 4am workout in. it's supposed to be a nice day here so I thought why not get in early and enjoy the sun a little bit after work =) still hungry but diet is on point. no sides to report.

A:
Leg Press: 845x12
Weighted Chin-up: BW+25x11
Weighted Push-Ups: BW+70x12 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x10
Concentration Curls: 30x9
Triceps Pushdown(rope attachment): 75x11
standing calf raises(squat machine): 250x19
cable upright row: 110x13

 

[fobz]

Sure could!

I think I know what I will do in that case will probably take 2 weeks off of everything after pct and then start the 12 week osta at 4 caps ed. I love Osta and am excited to still make more progress and lean out more even off cycle =)

 

[ebfitness]

I think I know what I will do in that case will probably take 2 weeks off of everything after pct and then start the 12 week osta at 4 caps ed. I love Osta and am excited to still make more progress and lean out more even off cycle =)

Sounds good, man! Don't forget your discount.