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


    Sent from my iPhone using Tapatalk

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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?

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    Subbed for gearasis!

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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!

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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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