IronMagLabs Super DMZ 3.0 Log

MuscleAddict83

MuscleAddict83

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A huge shoutout to the IML reps at PHF. They decided to give me another crack at a log after I kinda flopped my last. EpiAndro one! Thanks guys! I'll definitely put the work into this one.

My last SDMZ 2.0 cycle ended up quite the doozy. I pregamed it with three weeks of SD at 30mg and ended up with a very angry liver. Well, it's been a learning experience and I'm ready to give things another go. If my previous experience tells me anything about what this stack is going to be like in terms of results, I can't wait!!!

Current Stats:
5'7" - don't anticipate that changing
225 lbs - may or may not change
15-17% BF - definitely going to work on this!

This marks the beginning of my 2014 contest prep. I'm shooting for June 7. I'm going to be keeping a detailed log of everything. Still need to crunch the diet numbers, but when I do I'll elaborate. As for weights, I'm still lifting 3-5 days a week. Here's my split:

Chest, Side Delts, Bis
Back, Hams, Calves
Arms, Abs, Rear Delts
Quads, Calves
Optional: Upper Chest, Back Width, Hams, Calves

The first four days will consist of 3 heavy compound sets and 3 isolation sets each body part. The last day will just be 3 heavy compound sets of each body part.

That's it for now. Thanks for following along.
 
12/31 - Training Log
Chest, Side Delts, Bis
Incline Bench
95x10, 135x10, 185x10, 225x5
Cable Crossover
30x3x10, 8
Low Pulley Rope Y-Pull
30x3x10, 8
Standing Cambered Curls (Narrow)
45x10, 75x10, 95x6, 75x8, 45x10

Notes: Felt good pushing heavier weights again. It also felt good getting in some isolation work too. Warmups were easy and my time between sets was very quick. Looking forward to continuing this training scheme.

Here's some starting pics:
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12/31 - Training Log
Chest, Side Delts, Bis
Incline Bench
95x10, 135x10, 185x10, 225x5
Cable Crossover
30x3x10, 8
Low Pulley Rope Y-Pull
30x3x10, 8
Standing Cambered Curls (Narrow)
45x10, 75x10, 95x6, 75x8, 45x10

Notes: Felt good pushing heavier weights again. It also felt good getting in some isolation work too. Warmups were easy and my time between sets was very quick. Looking forward to continuing this training scheme.
 
Well, the diet plan hasn't been done yet. A little busy the last couple days with the New Year holiday. I've basically just cleaned up my diet the last few days. Cooked a big ol' turkey yesterday and have about 4lbs of turkey meat to munch on the next couple of days. That's a pretty cheap source of lean tasty protein! They were on sale at Wal-Mart for $0.50/lb. Cooked finished weight came to about $1.85/lb. Not too shabby at all!

Started 25mcg Clen last night. Had a buddy suggest taking it before bed, and I really like it! Felt a little weird being a little shaky going to bed, but I didn't have any problems falling asleep. His thinking was that with the anti-catabolic properties of clen, it might help deal with the catabolism of not eating for such a long period. We'll see how it goes. As for the SDMZ 3.0, nothing to report yet. I'm taking 2 a day. I'll let you know when it kicks in!

I've missed a lot of lifting this week, but I'm flexible. Today's was only the second workout. But it was very productive. I'm really starting to like the combination of back and hamstrings. It's nice getting to hit the hams with heavy weight while the back is fresh and then finish them both off with some auxiliary exercises. Here's what I did this morning.

1/2/2013 - Back and Hams

Warm-up:
Leg Press
2x20 with just the foot plate
Pulldowns
50x2x20

Dumbbell Romanian Deadlifts
45x10, 60x10, 80x10, 90x10, 100x10
Pullups
BWx10, 8, 6, 5, 1

V-Handle Pulldowns
140x2x10, 8
Lying Leg Curls
105x2x10, 6
 
MuscleAddict83 said:
Well, the diet plan hasn't been done yet. A little busy the last couple days with the New Year holiday. I've basically just cleaned up my diet the last few days. Cooked a big ol' turkey yesterday and have about 4lbs of turkey meat to munch on the next couple of days. That's a pretty cheap source of lean tasty protein! They were on sale at Wal-Mart for $0.50/lb. Cooked finished weight came to about $1.85/lb. Not too shabby at all!

Started 25mcg Clen last night. Had a buddy suggest taking it before bed, and I really like it! Felt a little weird being a little shaky going to bed, but I didn't have any problems falling asleep. His thinking was that with the anti-catabolic properties of clen, it might help deal with the catabolism of not eating for such a long period. We'll see how it goes. As for the SDMZ 3.0, nothing to report yet. I'm taking 2 a day. I'll let you know when it kicks in!

I've missed a lot of lifting this week, but I'm flexible. Today's was only the second workout. But it was very productive. I'm really starting to like the combination of back and hamstrings. It's nice getting to hit the hams with heavy weight while the back is fresh and then finish them both off with some auxiliary exercises. Here's what I did this morning.

1/2/2013 - Back and Hams

Warm-up:
Leg Press
2x20 with just the foot plate
Pulldowns
50x2x20

Dumbbell Romanian Deadlifts
45x10, 60x10, 80x10, 90x10, 100x10
Pullups
BWx10, 8, 6, 5, 1

V-Handle Pulldowns
140x2x10, 8
Lying Leg Curls
105x2x10, 6
Click to expand...

Dude, I can't imagine trying to go to bed right after taking clen, haha. But if it works well for your body then more power to ya!
 
Yeah, I just can't sit still when I'm on it. Last time I took it I felt like my body was pretty sensitive to it, I ended up stopping early because of the sides.
 
It makes my muscles shake and they get a little crampy, but it doesn't keep me awake. Now ECA on the other hand, I feel like a crack addict on that stuff.
 
It's funny how differently people feel certain compounds, because I barely feel a thing on ECA, haha. Clen totally kicks my ass, though.
 
It is! SD is the same way for me. Most people feel like crap on it. I would feel so good! That is until I found out the the hard way how much my liver didn't like it. Walking around feeling Alpha as all get out and then within a few days after being on for 7 weeks the shit hits the fan. I'm itching, barely keeping food down, having a hard time staying awake. Not cool!!!
 
^^^Clen doesn't do shit for me but give me shaky hands. ECA, DMAA, even pseudoephedrine = GLORY! :D
SD made me feel great, but makes me hold a boatload of water...stupid body. :mad:
 
TRAINING
I don't want you all to think that I've forgotten about you or that I'm shirking my responsibilities. Fact of the matter is that last week didn't really wrap up the way I wanted it to and Thursday ended up being my last workout of the week. I was planning on hitting quads, calves, and abs this morning, but the little one kept us up to 1am last night. So, I opted for ~5 hours of sleep instead of 3 and a workout and slept in to 6am. My quads grow fast and normally overpower my upper body in terms of balance IMO, but I've missed quite a few quad workouts lately. Hasn't been a bad thing for my upper body, but I can tell I've lost some size in my quads and need to start getting on the ball with them once more. So, I'm looking forward to tomorrow. Leg Presses and Sissy Squats are a bitch, but they are so effective!

DIET
dy9e8y3u.jpg

I've finally got it ironed out. I'm still 21 weeks out. So, I'm not really pressed in terms of time. I'm following a template that I created using a Layne Norton article. I used it for a short while several months ago, and it seemed to be working well. My goal macros are as follows:

NORMAL DAY
Cal - 2495
Pro - 275g
Fat - 75g
Cho - 180g

REFEED DAY
Cal - 3130
Pro - 220g
Fat - 90g
Carb - 360g

On training days, my carbs will be centered around my workouts: 75g pre, 30g intra, 75g post. The meals the rest of the day will be lean meats, healthy fats, and raw veggies. I will be starting out with 2 refeed days a week. As time goes on, I'll drop one if needed. It all depends on how things are progressing. But, my gut tells me that by the time the comp roles around I won't be having any reefed days. We'll see.

SUPPS
SDMZ 3.0 - It's working. My strength is definitely up, but I'm having to judge it by how light my daughter is feeling in her car seat the last few days! LOL!
Clen - Upped to 50mcg last night.
Progress pics will be taken on Friday.
 
Well, I didn't update yesterday like I should have. Had a nice calf, quad, ab day. I can tell that it had been about a month since my last quad workout though as my strength was really down. It's definitely time to rectify that though. I've put some good size on my upper body and I've lost a little size in my quads. Balances me out a little more as I tend to be very quad dominant, but at the same time I don't want to start going the other way. Here's what I did:

1/7/2014
Leg Press
90x10, 180x10, 270x5, 360x5, 450x5, 640x5, 730x10 no rest 840x4
Calf Presses
90x10, 180x10, 270x10, 360x8, 450x5, 640x5, 730x3, 840x1
Standing Cable Crunch
70x35

After yesterday's workout, I started thinking about how I need to be able to push my limits more in my workouts. I feel like I haven't really been challenging myself as much as I could. Also, I read this article about Jon Anderson on JTSstrength yesterday that really got me fired up. So, I've decided to go back to DC training. I did a very successful cut back about 4 or 5 years ago while training DC style. I gained a ton of strength and lost a lot of fat. I looked the best I ever had up to that point AND I was the strongest I had ever been up to that point. Time to beat the log book. Now, even with the brevity of a DC training session, I had to adjust the split a little. Here's what I'm planning on doing:

DAY 1 - Chest, Shoulders, Triceps, Back Width
DAY 2 - Bis, Calves, Hams/Back Thickness, Quads

EXERCISE ROTATIONS
Chest - Incline Smith Press >> Flat Bench >> Dips
Shoulders - Standing Upright Rows >> Standing Overhead Press >> Rear Delt Machine
Triceps - Close Grip Incline Press >> Reverse Grip Bench Press >> Pullovers
Back Width - Wide Grip Pullups >> Chin-ups >> Vbar Pulldowns
Bis - Barbell Curls >> Preacher Curls >> Hammer Curls
Hams/Back Thickness - Good Mornings >> Romanian Deads
Quads - Leg Press >> Front Squats
Every 3rd Leg Day - Deadlifts >> Clean and Jerk

I'll still hit Bis and Calves on that third leg day, but I really miss hitting my deads and cj's. Plus, those exercises really get the fat fires burning. Here's what I did today:

1/8/2014
Incline Smith Press
135x10, 185x8, RP 185x12,4,1
Standing Upright Rows
60x10, RP 135x6,1,1
Close Grip Incline Press
RP 115x10,4,3
Wide Grip Pullups
RP BWx10,3,1
Barbell Curls
65x10, RP 85x8,1,1

I did Bi's today too because I'm not sure how time will go tomorrow. But now that I think of it, I'm going to keep them with the lower body day because I want to get in my extreme stretches. Progress pics in 2 days.
 
^^^Jon Andersen...now you're talkin'! Hard not to get fired up reading ANYTHING from him.
 
DC Leg Day #1! It's in the books and it felt good. I have to admit though, I held back a little on leg presses and good mornings. Not something I'm going to let happen again. AND I need to pick up the pace on bi's and calves. No reason for them to have taken as long as they did. But I did hammer out a really nice set, especially considering I just hit them yesterday! Here's what happened:

Barbell Curls
45x10, 65x10, RP 85x12,4,2
Calf Presses
90x10, 180x10, 270x10, 360x10, RP 450x10,4,2
Good Mornings
45x10, 95x10, 145x10, 195x10
Leg Press
450x8, 540x5, 630x3, 720x12

I really think that I could have gotten 15 on leg press and maybe 12 on good mornings. However, that is the heaviest weight I have used on good mornings ever. I just started incorporating them into my routine about a month ago and I really like them. As with any exercise, it's taken a while to get the form and feel down. At first I would lose tension on my hams. Not today, even with the heavy stuff I had great balance between hams, glutes, and back. I had a really nice pump in all three too!

Nothing to report on the SDMZ 3.0 other than increased strength. My daughter feels light as a feather in her car seat, and I can pick her up and front raise her into the base in the back of my F-150. To be fair, it's something I can do normally, but not like this! I'm excited to have a few more weeks on this stuff with the new routine. I'm going to be blasting away at the weights! Progress Pics tomorrow morning.
 
Another great training day! It was my second upper body day. I'm glad it's the weekend. I'm going to need a couple days off, but at the same time I'm feeling really good about this week's workouts and my progress. As for the workout, I'm planning on tweaking this day a little. I really like bench press for the ease that I can add smaller incremental weights, but doing a rest pause with it is annoying and not very considerate of the random spotters I grab. So, bench will just be straight sets and I'll finish with a 4 set FST-7 style isolation exercise. I also changed my shoulder exercise. I really need to hammer my rear delts to get more of that 3D look with side poses. So, I switched from overhead press to facepulls. I did get in an extreme stretch this morning, but I only had time for one. So, instead of the usual suggested stretches, I opted for an across bench dumbbell pullover. Basically, I took a 100lb dumbbell and lowered it to the bottom position and held it for as long as I could. This actually hit the chest, lats, and tris all at once. So, it's a great stretch in a pinch. Here's what I did:

1/10/14
Bench Press
135x10, 185x10, 225x5, 275x5, RP 275x11,1,1
Facepulls
35x12, RP 65x10,4,3
Reverse Grip Bench Press
225x8
Chin-ups
BWx12,3,1
Across Bench Dumbbell Pullover Stretch
Slow 40 Count

I need to start weighing myself when I get to the gym so I know if I need to add weight or not to my bodyweight exercises. Boy and that stretch had me seeing stars when it was over! Brutal. As promised, here's some progress pics. Have a great weekend!

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gyvudude.jpg
ne3yzu2u.jpg
4u6e2umu.jpg
hu6a9y5a.jpg
 
Progress Pics from this morning.

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ty8u6emy.jpg
a3yne7a4.jpg


This week was rough with work. So any weight lost was diet only as I didn't make the gym. It worked well though as you can see. Next week I'll be back at it full bore!
 
Look'n tighter for sure.
 
Well, the weekend's come and gone as well as Monday and today I was back at it! It was certainly tough getting out of bed after last week and Monday. The desire to keep sleeping was strong, but the steel in my conviction to compete was stronger! It was leg day today and a tough one at that. Not so much that exercises were any tougher than normal, but over the last week with the exception of a couple nights this weekend I've been only getting about 4-5 hrs of sleep. Last night was no exception. Hopefully tonight I can get my customary six and start feeling more rested. The one thing that stinks about sleeping so little is that my lungs get very tired feeling. So, when your lungs are already giving you grief at the beginning of the workout, it's tough to really put some oomph into it. But excuses cannot overcome. There is a log book to beat, or as in today's case a bar to be set. My lower back was feeling pretty stiff today, so I decided to exchange my planned front squats for hack squats. My last pin on Monday was a little further back on my right shoulder than I thought, so I've got some major pip in my right rear delt too. It made curls fun today, but it's really gonna make rows and pullups fun tomorrow! Well, without further ado, here's today's workout:

1/21 - Leg Day B - Round 1
Preacher Curls
45x10, 65x10, *RP 85x10,1,1
Hack Squat Calf Raises
90x10, 180x10, 270x10, *RP 360x8,3,2
Romanian Deads
135x10, 225x10, *275x8
Hack Squats
180x10, 270x10, *360x15

The weights for calves and quads don't include the weight of the skid. Tomorrow is Upper Body A - Round 2. Time to start beating the log book! Here's my goal weights or reps:

Incline Bench - 190
Standing Upright Row - 125 (more than 8 reps RP)
Close Grip Bench - 115 (more than 10 reps)
Pullups - BW+10

In terms of diet, I'm still keeping myself unrestricted on the weekends, and I make sure I eat plenty! I was really excited about my progress pics last Saturday, and I'm back at it in terms of strict diet since yesterday. I know I posted my original plan a couple weeks ago, but the best laid plans don't always follow what reality dishes out. Here's what my typical day looks like right now:

Breakfast ~ 8am
6 eggs, 1.5 cups of oatmeal

Lunch ~ Noon
10 oz meat (cooked weight, today was steak), 1 cup frozen sweet corn, 1 cup frozen sweet peas, 1 cup frozen mixed fruit, 1.5 cups canned black beans

Supper ~ 7pm
10 oz meat, 1 cup fibrous veggie, 1.5 cups carbohydrate

Just three meals a day, but my muscles are staying full and the fat is disappearing. Keeping things clean and full of fiber really seems to be doing the trick for me at the moment. We'll see how things continue to progress! Progress pics Friday.
 
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