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Super DMZ 3.0 Journal by SFW

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  1. #1
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    Super DMZ 3.0 Journal by SFW






    Special thanks to Heavyiron and Prince for the opportunity to log IronmagLabs new SDMZ 3.0!



    With that being said, i will do my best to make this as detailed a journal as possible.

    1) Caloric intake and macros will be logged.

    2) Updated physique photos will be included to the journal with weekly additions. (perhaps more frequent additions, including meals if possible)

    3) My daily Training schedule will be included.


    Also, sides (If any) will be noted.

    As far as training, i will be utilizing a split-hypertrophy routine with some added strength/olympic movements.

    Goals: Add 10 lbs of aesthetic, quality mass and to hit some PB's.

    Stats: 5'9" 215 lbs



    Currently using a TRT dose of 200mgs/wk just to maintain normal functions. This dosage will remain the same throughout the cycle. Im using a low dose of letrozole as well and will remain on it for the duration of this SDMZ 3.0 cycle. (30 days/2 caps)

    I will start my first dose tomorrow morning, split 8-12 hrs apart. If sleep disturbances are noted with the PM dosage, i will take both caps together in the AM.

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    Will follow along you've always kept awesome logs


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    Following...

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    ^ Thanks. Should be dramatic results, im focused.

    Well, according to this macro calc, im going to need 4000 cals a day.
    Macro Nutrient Calculator

    Breakfast was a lb of ground turkey, mushrooms, tomatoes and diced green chilis.


    Popped my first cap today with breakfast and decided to keep it at one cap for today, to assess my reaction. I didnt turn green or strangle anyone so thats a good sign. 2 caps tomorrow....


    Did some squats...

    135x12 warm up
    225 x 15
    295 x 10
    345 x 8
    390 x 3
    295 x 10
    + I Did 28 steps, deep walking lunges, with 135 BB


    Triceps tonight....


    As of right now: cals = 1590, fat = 110, carbs = 98, protein = 147

    Following this template (4017/F=134,C=251,P=452) i will need to set aside some time before bed and cram those cals in.

    I may have to omit veggies in the morn and eat a decent portion of carbs instead, to make things easier. Oats most likely.

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    how long have you been taken in 1590 calories?

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    Are you doing 2 workout sessions per day?
    Still looking for a good sponsor to put in my Signature!!

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    Subbed for gearasis!
    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.


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    Quote Originally Posted by Darkhrse99 View Post
    how long have you been taken in 1590 calories?
    No, let me explain. that was my total cals as of 8:30 pm est.

    Prior to this DMZ i was eating about 3k. My caloric goal is 4k.

    Are you doing 2 workout sessions per day?
    Yes, on most days this will be the plan. Early AM, late PM.

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    Total cals/Macs from 12/30...

    3650/fat=130/carbs=260/protein=370

    LATE In the PM: Had a couple whey smoothies with oats, peanut butter, a pound of chicken breast, 2 cups of rice, 1/4 cup of Walnuts.





    Still Fell slightly short of 4k goal. Going to start eating more carbs early on in the day.

    from 12/30...

    Triceps

    Skulls
    95 x 15
    105 x 15
    125 x 13
    145 x 11
    155 x 6
    Close grip bench
    205 x 10
    230 x 9
    Kick backs
    35 x 15
    35 x 10

    No ominous changes in skin hue or night terrors, so im Upping the dose to 2 caps today.

    It begins....

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    I like that calculator, thanks for posting the link.

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    Quote Originally Posted by SFW View Post
    No, let me explain. that was my total cals as of 8:30 pm est.

    Prior to this DMZ i was eating about 3k. My caloric goal is 4k.



    Yes, on most days this will be the plan. Early AM, late PM.
    Awe that makes sense! I haven't see anyone go under 1700 for very long with your size.

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    Quote Originally Posted by crawfBigG View Post
    I like that calculator, thanks for posting the link.
    It's a great tool!
    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.


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    Dec 31

    That thing does come in handy ^ If you follow the cals/macs, train hard and use some good gears, you will achieve your goals. Its a pain in the ass to count everything youre eating, but it works.



    Well, ive noticed a slight dip in appetite already with 2 caps. Its Not unlike Anadrol. This seems like it would be an ideal cut stack. But...Im focused and choking down the cals, trying to get use to the new influx of food.




    DEC 31

    Deadlifts
    225 x 10 warmup
    295 x 10
    345 x 8
    400 x 9
    420 x 5

    Sit ups
    200 total


    Delts
    (light and pumpy, trying to get used to the higher volume iso stuff again)

    Lateral raises
    (strict and slow)
    25 x 19
    25 x 20
    25 x 20
    25 x 25
    Forward raises (strict and slow)
    25 x 20
    25 x 20
    25 x 30

    3850/fat=135/carbs=265/prot=410 (still below 4k mark, but well above maintenance, so im not too bummed)



    Dinner: 10 oz lean center cut pork, 1 cup of rice, veggies. (550 cals, 15g fat, 43g carbs, 62g protein)




    More than likely i'll hit biceps and traps today. Possibly some chin ups.

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    Jan 1

    Traps
    w/BB
    225 x 30
    295 x 30
    315 x 8
    365 x 16 straps
    385 x 17 straps
    295 x 12

    Biceps w/BB and DB's
    135 x 10
    135 x 15
    155 x 10
    165 x 9
    170 x 8
    135 x 20
    25 x 20 hammers
    35 x 20 hammers
    135 x 11 reverse curls
    140 x 10 reverse curls

    Chin ups
    18
    15
    10
    10


    Total cals 3750/ fat = 133/ carbs = 235 / protein = 420


    Endurance seems to be creeping up a bit. Lets hope it keeps creeping. Libido seems to be revving up a bit as well.

    Weight is up slightly from the extra food @ 216.5 this morn. (jan 2)

    Appetite still depressed and im forcing it a bit.




    Jan 1 Dinner - Lean Turkey sausage w/white Rice - 800 cals, 31 fat, 45 carbs, 63 protein





    Going to do horrendous things to my chest today. Big, voluminous and prolonged workout planned for later. Its been a while....

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    Jan 2



    What can i say...Overdid it on the 1st and felt incredibly sore when i woke up. Biceps were aching down to the bone.

    Not use to that sort of volume and intensity yet and i felt like a mac truck ran me over. Took a day off and gave myself a little break.

    Had some gross urges for sardines and wasabi for breakfast. So i went for it....





    Had a decent dinner though and shake. 1000 cals+ 30 fat, 55 carbs, 100 protein





    The good news? When i woke up today Jan 3rd, i was DOMS free, which was fantastic.


    Jan 3



    So i woke up at 218 lbs and felt a very healthy appetite all day. Looks like things are settling in and food consumption should be a little bit easier to deal with. Lets hope.

    Hit up chest and its been a while. Ive been slacking on chest for a while...A far cry from the chest i possessed earlier in 2013 and in 2012.

    Im hoping my muscle memory doesnt have alzheimers so i can get back to the definition and size i had.

    Chest


    flat bench

    225x20
    295x6
    315x3
    245x15

    Incline
    135x20 (warm up. havent done these in a while)
    180x21
    215x12
    250x10

    Dips
    Bodyweight x 40
    115 lbs x 12


    Legs felt recovered so i hit up squats and calves

    Squats
    225x12
    295x10
    345x6
    225x20

    Walking lunges
    155 x 26 lunges (13 per leg)


    Standing calves w/bb (behind neck, in back squat position)
    295x20
    345x20
    225x20

    Had more in me, drive was there. But Calves felt too pumped and numb to really get any more contraction out of it.


    Im a bit confused as to why my libido is booming. Did a little reading and it seems all 3 compounds have a pretty low androgenic rating. I thought the androgenic rating determines this, not anabolic ratio?

    Perhaps one or more of these compounds is lowering SHBG and raising my free test levels much higher. Im only using 200/wk test, hell its probably even less than that with the ester weight and all.

    Total cals 4300 f175/c285/p360 (a bit jacked up but cals are sufficient)




    Breakfast was fatty and protein'd out. 2 italian pork sausages and a lb of turkey chop meat made parmigiana style. 1300 cals, 100 grams of fat, 5 grams of carbs, 120 grams of protein.


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    JAN 4

    Back
    yates row
    155x23
    205x16
    235x12
    235x13
    205x17
    205x19
    Bent over row
    235x10
    240x10
    240x12
    Chins ups
    20,12
    Wide grip pull ups
    9, 6

    Sit ups
    100
    crunches
    50

    Total cals 3,400 fat120/carbs152/protein310




    Jan 5

    Shoulders w/bb
    135 x 20 overhead press
    185 x 12 overhead press
    185 x 8 overhead press
    155 x 10 behind neck
    165 x 12 overhead press
    135 x 12 upright row
    25 x 20 lateral raise
    95 x 12 front raise
    95 x 13 front raise
    95 x 50 overhead press
    100 x 20 overhead press

    triceps
    65 x 20 overhead extension
    75 x 20 oe
    80 x 20 oe
    85 x 20 oe
    90 x 20 oe
    100 x 15 oe
    25 x 20 kick backs
    45 x 10 kick backs

    Total cals 3710 Fat151/carbs315/Protein320 (lost track a bit today. didnt write everything and had to recall from memory)


    Weight as of this morn (jan 5) 219. PM weight was 221.


    Higher rep stuff becoming a breeze. No doms to speak of.


    Will post pics or vid tomorrow for the first week mark.

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    Jan 6

    Biceps
    85 x 20
    95 x 20
    115 x 20
    125 x 18
    135 x 10
    145 x 11
    165 x 8
    115 x 19
    45 x 12
    45 x 18

    Dips (all body weight)
    40
    40
    30
    30
    30

    100 Push ups

    Shrugs
    255 x 15
    275 x 15
    295 x 15
    305 x 15
    305 x 20 (straps)

    Total cals 4590 Fat 157 Carbs 451 Protein 370


    Current weight 221 this morn

    pic from yesterday...1 wk.


    flexing....kinda : /


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  18. #18
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    Terked! Any side effects from the DMZ yet?
    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.


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    Welp, its Almost two weeks in....and i feel as fat as her!



    Time to play journal catch up....in reverse.


    Jan 12

    biceps
    95x23
    115x20
    135x20
    185x7

    calves
    275x16
    345x8
    400x10

    shrugs

    375x10
    395x10
    400x9


    I'm still gonna do more...probably squats later on. Legs need some abuse.

    Total cals = the day is still young and not compiled yet.




    Jan 11

    shoulders
    Over head Press with BB
    135x20
    185x10
    225x6
    230x5
    fwd raise
    95x15
    95x18
    105x18
    115x11
    125x10

    Total cals 2800 Fat 105 Carbs 190 Protein 220 (yeah i know...low)



    Jan 10



    chest
    push ups (warm up)
    floor press
    275x10
    315x8
    320x6
    weighted dips
    125x12
    150x8
    150x7
    Light cable cross over shit, finished off to failure.


    Back
    bent over rows
    135x20
    185x20
    205x16
    240x14
    240x10
    245x12 yates

    Total cals aprox 5k (yeah i know...too high)


    Jan 9
    rest.
    cals not calc'd today but i know it was lowish.


    Jan 8
    deadlifts
    225x8
    275x8
    295x8
    310x12
    400x7
    440x4

    cals = 4300 fat 143 carbs 260 protein 425


    Jan 7
    Rest

    cals = 3900 fat 125 carbs 235 protein 415


    couple of pics from yesterday.....







    Arms gettin bigger, more veins, able to do more reps per set and recovery on workouts is great. No doms. Which means no extended wait periods to hit the same group again.

    ummm, i will say this. I havent noticed that retarded, demonic possession type strength that other orals have given me.

    However, this is a fairly dry mix of gears. Sure, anadrol or dbol would prob yield more raw strength but you'll be bloated. Plus this is legal. Always a plus.

    I am pleased so far and will make some strength attemps (PR's) this upcoming week. Would like to break 260 x 1 powerclean with over head press. Hopefully i dont break my skull.

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  20. #20
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    Looking solid



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    Quote Originally Posted by theCaptn' View Post
    Terked! Any side effects from the DMZ yet?
    Yes. Libido took a sudden dive. I'm Waking up 3-4 times a night to piss. And i feel a bit sluggish. Plus I Wanted to push someone down the escalator yesterday. Other than that, very bearable.

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    Quote Originally Posted by ckcrown84 View Post
    Looking solid



    Sent from my iPhone using Tapatalk
    Thank you. Id like your comment but i have no idea where the Like button is anymore.

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  23. #23
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    Quote Originally Posted by SFW View Post
    Thank you. Id like your comment but i have no idea where the Like button is anymore.
    Haha all good bud

    Keep that diet up !


    Sent from my iPhone using Tapatalk

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    Looking good in here brother. Should be full throttle very soon.





    IronMagLabs 15% Off Coupon Code = heavyiron15

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    All posts are for entertainment and may contain fiction. Consult a medical doctor before using any medications or supplements. Heavyiron does not advocate readers engage in any illegal activity.

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    Jan 13

    Legasis and Triceptuals

    Squats
    135 x 10
    225 x 10
    365 x 7
    385 x 5

    Lunges
    135 x 20 (10 each leg)
    155 x 18 (9 each leg)
    175 x 16 (8 each leg)


    Close grip tri's
    135 x 30
    225 x 9
    235 x 10
    245 x 8

    KickBacks
    25 x 25
    35 x 17
    25 x 20

    Overhead ext
    30 x 12

    Total calories 4400 140 Fat/ 290 carbs/ 460 protein




    Jan 14

    Back
    Bent rows
    135 x 30
    155 x 24
    175 x 27
    185 x 20
    190 x 20

    Underhand yates
    155 x 20
    175 x 15

    Bodyweight chin's 14 + 12

    Wide pullups w/25lbs
    8 + 7


    ^Wanted to do a few sets of abs but Lower back was pretty tight tonight so i didnt bother. Nagging ass pain, took a tramadol and several baby aspirins.



    Total cals 2600 90 Fat/ 165 carbs/ 275 protein very low, no appetite today whatsoever. Ill have to make up for it tomorrow. I think i overdid it on skoal Snu's and bronkaid honestly.

    Legs are showing some seperation and thickness. Next two weeks im expecting deeper separation and hopefully some ominous looking veins.







    Overall, i feel more solid. I'm liking it. Next two weeks should be fun.


    But i really Need to hammer chest more, would like it to fill out, especially around the outer pecs. Cant believe how much ive let myself go this fall/winter : (

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    Quote Originally Posted by heavyiron View Post
    Looking good in here brother. Should be full throttle very soon.
    I always hate coming off orals because the biggest gains are towards the end.

    Haha all good bud

    Keep that diet up !

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  27. #27
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    You've got a very handsome cawk!
    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.


  28. #28
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    ^ Well of course



    JAN 15


    Shoulders

    Overhead Press w/BB

    135 x 30
    155 x 20
    175 x 14
    185 x 11
    195 x 8

    Lateral's w/DB

    25 x 10
    25 x 16
    25 x 20
    25 x 25
    35 x 25


    Chest


    Several sets of Push ups totaling 300
    Body weight dips = 40 40 40 20

    DB flyes
    50 x 16
    60 x 12

    Cable crosses = 2 sets, fairly light


    Total cals 3750 Fat 140/Carbs 250 /Protein 390







    Jan 16



    Biceps

    Curls w/BB

    135 x 9
    135 x 11
    155 x 10
    175 x 9


    Hammers w/DB

    25 x 25
    40 x 16


    Traps

    Shrugs

    225 x 20
    295 x 17
    345 x 25 (strappy w/pronated/supinated grip)
    400 x 14 (strap w/...)


    Total cals = not calcd. Overdid it on carbs for sure. Feeling gross from all the meat im eating. I may have to go vegan after this and do a cleanse or something. Or maybe not...But seriously, my animal protein consumption is bananas.


    Doing mostly Bulk cooking now, the night before. beef, chicken, turkey burgers, potatoes. Then of course shakes, peanut butter, some fruit, tuna, coconut oil, sardines, sweet potatoes, pork chops.




    Current weight 221 in the morn. Which is up 5-6 lbs from when i started.



    Quick Video from about an hour ago.....

    h
    ttp://www.SteelGear.net
    - No minimum order
    - Express delivery option
    - Flexible discount on bulk orders
    http://SteelGear.net/usa-domestic
    - USA Domestic
    - No Customs related issues

  29. #29
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    Jan 17

    Rest. No cals or macs calcd.

    ********************************************

    Jan 18

    Triceps
    Over head ext w/BB
    65x40
    75x30
    85x30
    90x20
    100x15

    Forearms
    Reverse curls w/BB
    85x20
    85x22
    90x20
    100x17

    Push ups

    300 (multiple sets)

    Dips
    45lbsx20
    80lbsx20
    80lbsx20

    Crunches

    50

    Total cals 3800 Fat 110/Carbs 470/Protein 285

    * Current weight this evening = 224.

    * Arm pumps are ridiculous but not painful. Getting good contractions with high reps.

    * Random hammy pumps while walking earlier, felt weird but passed. Chewing crunchy things has become a chore. The temple and cheek pumps are annoying but it subsides pretty quickly.

    * Appetite for protein is decreasing while carb cravings are becoming stronger.

    * Sleep is disturbed a bit. Waking up often. Not insomnia, just waking frequently





    More than likely, Im going to order a bottle and run it for late spring on a cal restriction with Tren/test. Should be a good cut.


    Oh, And i may run this journal for 5 weeks+ because ill have caps left over by day 30. (On Some days i just take 1 cap)


    h
    ttp://www.SteelGear.net
    - No minimum order
    - Express delivery option
    - Flexible discount on bulk orders
    http://SteelGear.net/usa-domestic
    - USA Domestic
    - No Customs related issues

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