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LOG: Getting strong with the help of LGD-4033/SARM S4 stack!

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  1. #1
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    LOG: Getting strong with the help of LGD-4033/SARM S4 stack!






    Hello!

    24K and sarms1.com were generous enough to let me log their LGD-4033 and SARM S4 - even though I haven't yet "proved" myself on this specific board. Thanks for giving me that opportunity, I'll try to do my best with this log!

    A few words about me, my training, diet and goals to get this log started:

    Me:

    Many of you probably don't know me as I haven't been here for long. However, some of you may recognize me from other boards like AM, PHF and UK-Muscle.

    I'm 24 years old wannabe powerlifter from Europe. I've trained since 2008 and I turned to the "dark side" last autumn - been only using low doses so far. After I heard that I was selected to log this stack, I dropped all other compounds so right now I'm just on 200mgs of test per week. I'll start SDMZ2.0 on 4th of February too to get ready for my next meet.

    I've only done just one meet before - because of minor injuries I was only able to do deadlift there. I pulled 480lbs @ 179.5lbs there.. Wasn't really happy with my result and I knew that if I want to be really competitive some day, I need to get my squat and bench up too. That's when I started to work with a coach.

    My training looks like this right now:

    1. squat + bench + assistance work
    2. rest or HIIT cardio
    3. deadlift (every other week heavy deadlift and every other week light speed/form work) + bench + assistance work
    4. rest or HIIT cardio
    5. squat + bench + assistance work
    6. bodybuilding for lats, biceps, delts and calves
    7. rest or HIIT cardio

    However, I've had some serious problems with tendons of my both biceps so I'll probably do bench press only once a week for next week or few and not go as heavy on bench as I'd usually go. I don't want to get injured.

    Diet:

    I can eat pretty much anything without putting on too much weight so I don't have any diet set on stone. However, I have few things that I'll eat every day. Example of my training day's diet looks like this (and this is also a goal diet for training days):

    1. 250 grams of quark, 900 grams of yoghurt, 10 grams of peanuts
    2. Intra workout drink (2.25dl of maltodextrin and 9 grams of BCAA's)
    3. Post workout shake (1.25dl of whey protein and 1.25dl of maltodextrin)
    4. 100 grams of whole grain rice, 200 grams of chicken/beef/salmon, 4dl of milk, 10 grams of peanuts
    5. 4 slices of dark, bread, 3 boiled eggs, butter, ham, vegetables, 4dl of milk, 10 grams of peanuts
    6. 100 grams of whole grain rice, 200 grams of chicken/beef/salmon, 4dl of milk, 10 grams of peanuts
    7. 250 grams of quark, 900 grams of yoghurt, 10 grams of peanuts

    Many of you may wonder "why so much carbs?" Well, because I can! I don't put on weight easily and high carbs makes me love every minute in the gym. On rest days I eat the same except no malto, no BCAA's and no whey protein so 210 grams less carbs and 40ish grams less protein.

    Goals for LGD-4033/SARM S4 stack:


    I train primarily for strength, not for size. However, I'll compete in 181lbs weight class and now I weight about 175lbs so gaining few pounds (and maybe losing some bodyfat) during the process would be great.

    Starting pics (the first two were taken January 12th).. Click to resize:







    Let's get this started guys. I'll soon update here my last few workouts so you'll see what my training is all about.

  2. #2
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    So here is my training log from the last week:

    22th January:


    - Bench press, last rep of every set was paused on the chest:
    3x45lbs
    3x110lbs
    3x130lbs
    3x150lbs
    3x180lbs
    4 sets of 2 @ 200lbs
    2x210lbs
    2x220lbs
    (couldn't go higher because of my bicep tendons... well, better than nothing I guess)

    - Squat
    4x155lbs
    4x185lbs
    4x220lbs
    2 sets of 3 @ 260lbs
    4 sets of 2 @ 295lbs

    - Paused leg press
    5 sets of 5 @ 290lbs

    - Good morning
    5x75lbs
    5x110lbs
    5 sets of 5 @ 155lbs


    24th January:


    - Deadlift without belt
    4x155lbs
    4x200lbs
    4x245lbs
    3x290lbs
    2x330lbs
    2x375lbs
    1x420lbs
    7x465lbs (personal best)

    - DB lunges
    5 sets of 5 @ 18's


    26th January:

    - Squat
    5x155lbs
    5x185lbs
    2 sets of 4 @ 220lbs
    2 sets of 3 @ 260lbs
    5 sets of 3 @ 280lbs
    3x290lbs
    3x300lbs


    - Seated good morning
    5 sets of 5


    27th January:

    Bodybuilding session:

    - Close neutral grip cable pulldown on incline bench (30 degree angle):
    8x25lbs
    8x35lbs
    8x45lbs
    8x55lbs
    8x70lbs
    8x80lbs
    8x90lbs
    8x100lbs -> drop set to 8x70lbs with 45 degree angle -> another drop to 12 partial reps with 45lbs
    8x45lbs with 60 degree angle

    - Side lateral raises
    3 sets of 15-20 + dropset

    - Facepull
    3 sets of 8 @ 70lbs

    - Seated calf raise
    8x0lbs
    8x35lbs
    8x70lbs
    10x100lbs -> drop to 70lbs (few assisted reps with it) -> drop to 35lbs (few assisted reps with it) -> drop to 0lbs (forced stretches with it)


    A vid of my 7x465lbs beltless deadlift @ 177.9lbs with gym clother from 24th January:



    Squat and bench today again.

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    Im really looking forward to your results here bro... Good luck with the cycle... I am certain you are going to do great!

  4. #4
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    Quote Originally Posted by 24K View Post
    Im really looking forward to your results here bro... Good luck with the cycle... I am certain you are going to do great!
    Thanks! I'm expecting good results too... Hoping to finally nail 500lbs deadlift and 400lbs squat at 181lbs soon...

  5. #5
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    Day 1

    Workout:


    - Bench press
    5x45lbs
    5x90lbs
    5x130lbs
    4x150lbs
    2 sets of 3 @ 180lbs
    2x200lbs......

    - Squat
    5x110lbs
    5x185lbs
    4x220lbs
    2 sets of 3 @ 260lbs
    5 sets of 2 @ 295lbs

    I had to stop it there. I was supposed to do 9 sets of 2 @ 200-235lbs on bench and plenty of front squats, good mornings, weighted dips and DB flyes but pain in my bicep tendons became too intense... They have pained me for almost a month now and it's making me angry.

    Here is my gameplan to fix my arms:

    - I'll be taking 400mgs of ibuprofen three times per day for week or so
    - I'll be applying Voltaren Forte twice per day for week or so
    - I will NOT do bench press or any assistance work for it for at least 2 weeks
    - I will not do front squat, weighted chin-ups
    - I will not do any direct bicep work
    - I will train upper body with high reps and minimal rest between sets in order to minimize stressing my bicep tendons.

    Hopefully I'll be able to train upper body hard in 2 weeks. I'm just tired of this pain so taking a break for upper body training is only sensible thing to do at this point.

    Other notes: appetite has been great today!
    Last edited by g0hardorgohome; 01-28-2014 at 09:41 AM.

  6. #6
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    Day 3


    Morning weight: 177lbs (+2lbs)

    Training session: deadlift speed work

    - Deadlift without belt, overhand grip with no straps
    3x155lbs
    3x200lbs
    3x245lbs
    2 sets of 2 @ 295lbs
    4 sets of 2 @ 340lbs

    - DB lunges
    5 sets of 5 @ 22's

    Nice and easy. Speed was great even though I pulled with overhand grip without straps. I'm easily stronger in deadlifts than I've ever been before. If I can pull 5x485lbs next week (that would be personal best, +5lbs and +4 reps), I'll sign up to a meet.

    Back pump was intense once again. I forgot to add taurine to my intraworkout drink. Legs were pumped even though I didn't train them - I do lunges only because I feel that they speed up my recovery from heavy squats and deadlifts.

    Arms are feeling good. Deadlifts didn't feel bad at all.

    Tomorrow will be rest day with few minutes of HIT (won't report it here if it doesn't feel special somehow) and I'll squat on Saturday - I'll do some assistance work too. Hopefully I'll manage to videotape it for you guys.

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    I'm pumped to see your progress. I couldn't believe how much strength I got from LGD and s4. Wow, what a combo

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    man...those DL's are nice considering your weight...And shit...Yes, thats a lot of carbs.

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    Ill be following for sure brother. I have yet to actually run LGD, so I cant wait to see the results you get.

  10. #10
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    Quote Originally Posted by jbranken View Post
    I'm pumped to see your progress. I couldn't believe how much strength I got from LGD and s4. Wow, what a combo
    Glad to have you here!

    Quote Originally Posted by gymrat827$ View Post
    man...those DL's are nice considering your weight...And shit...Yes, thats a lot of carbs.
    Thanks! Gotta work my bench and squat to the same level but that will take years of hard work. My body loves carbs... Every workout is great when glycogen storages are full!

    Quote Originally Posted by Militant View Post
    Ill be following for sure brother. I have yet to actually run LGD, so I cant wait to see the results you get.
    Welcome!

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    Quote Originally Posted by g0hardorgohome View Post
    So here is my training log from the last week:

    22th January:


    - Bench press, last rep of every set was paused on the chest:
    3x45lbs
    3x110lbs
    3x130lbs
    3x150lbs
    3x180lbs
    4 sets of 2 @ 200lbs
    2x210lbs
    2x220lbs
    (couldn't go higher because of my bicep tendons... well, better than nothing I guess)

    - Squat
    4x155lbs
    4x185lbs
    4x220lbs
    2 sets of 3 @ 260lbs
    4 sets of 2 @ 295lbs

    - Paused leg press
    5 sets of 5 @ 290lbs

    - Good morning
    5x75lbs
    5x110lbs
    5 sets of 5 @ 155lbs


    24th January:


    - Deadlift without belt
    4x155lbs
    4x200lbs
    4x245lbs
    3x290lbs
    2x330lbs
    2x375lbs
    1x420lbs
    7x465lbs (personal best)

    - DB lunges
    5 sets of 5 @ 18's


    26th January:

    - Squat
    5x155lbs
    5x185lbs
    2 sets of 4 @ 220lbs
    2 sets of 3 @ 260lbs
    5 sets of 3 @ 280lbs
    3x290lbs
    3x300lbs


    - Seated good morning
    5 sets of 5


    27th January:

    Bodybuilding session:

    - Close neutral grip cable pulldown on incline bench (30 degree angle):
    8x25lbs
    8x35lbs
    8x45lbs
    8x55lbs
    8x70lbs
    8x80lbs
    8x90lbs
    8x100lbs -> drop set to 8x70lbs with 45 degree angle -> another drop to 12 partial reps with 45lbs
    8x45lbs with 60 degree angle

    - Side lateral raises
    3 sets of 15-20 + dropset

    - Facepull
    3 sets of 8 @ 70lbs

    - Seated calf raise
    8x0lbs
    8x35lbs
    8x70lbs
    10x100lbs -> drop to 70lbs (few assisted reps with it) -> drop to 35lbs (few assisted reps with it) -> drop to 0lbs (forced stretches with it)


    A vid of my 7x465lbs beltless deadlift @ 177.9lbs with gym clother from 24th January:



    Squat and bench today again.
    Those who don't deadlift, are dead at fucking lifting bro. Nice work!!!!



    Sent from my iPhone using Tapatalk

  12. #12
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    Quote Originally Posted by fizs#1 View Post
    Those who don't deadlift, are dead at fucking lifting bro. Nice work!!!!



    Sent from my iPhone using Tapatalk
    Thanks!

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    Day 4

    Morning weight: 178lbs (+3lbs)

    No gym today, just HIIT.

    I may need to reconsider my plans to compete in 181lbs weight class. I seem to put on weight pretty fast right now... I'm sure that I'll get up to 198lbs class in the future as I'm way too skinny to 181lbs weight class so I could as well do it this spring?

    BTW, I measured my waist today. It's 33.8". I've lost 1.5 inches in the last few months while gaining lean mass and strength.

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    Nice lifts man! You will love LGD and S4

  15. #15
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    Quote Originally Posted by RickRock1 View Post
    Nice lifts man! You will love LGD and S4
    Thanks! I think I will!

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    Quote Originally Posted by fizs#1 View Post
    Those who don't deadlift, are dead at fucking lifting bro. Nice work!!!!



    Sent from my iPhone using Tapatalk
    Yep.. why would you even want to skip leg days:what: I love straight leg deadlifts personally

    Sent from my SAMSUNG-SGH-I337 using Tapatalk

  17. #17
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    Quote Originally Posted by Militant View Post
    Yep.. why would you even want to skip leg days:what: I love straight leg deadlifts personally

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
    SLDL's are one of my favourites too. They helped me to get my regular deadlift up to where they are now.

    I was in the army in spring 2012 and I injured my back there... I was about 150lbs and pulling 440lbs then. Couldn't do deadlifts or squats in more than a year - until summer 2013 I started to build my way up with SLDL's. I did one set of 5 per week, started at 135lbs and added 10lbs each week. Few months later I was able to SLDL 8x400lbs which was more than I had done in regular deadlifts... Then I decided that my lower back is strong enough for regular deadlifts, lol

    SLDL's can really add some size to hamstrings too, but I think building a strong core is where they really shine - especially if your muscles do work all the time until you've finished your set. IMO SLDL's are better to do without touching the floor.. Core is continously under tension when you do them that way.

    Here is an old vid of me SLDL'ing 6x375lbs. 2 weeks later I did 8x400lbs while weighing about 170lbs.


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    For some reason your vids dont play for me bro.. but I get it. I can actually SLDL more then I can deadlift. I wanted to develop my hamstrings more and that has started to do the trick

    Sent from my SAMSUNG-SGH-I337 using Tapatalk

  19. #19
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    Quote Originally Posted by Militant View Post
    For some reason your vids dont play for me bro.. but I get it. I can actually SLDL more then I can deadlift. I wanted to develop my hamstrings more and that has started to do the trick

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
    Damn... Are you trying to watch them with your phone? Maybe mobile app works?

    SLDL's can really help with developing upper back too if weights are heavy enough. Usually most people just use very light weight in it even though they could go heavier and still keep the form in check.

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    I can see all of the other vids on my phone so not sure what the deal is there

    Sent from my SAMSUNG-SGH-I337 using Tapatalk

  21. #21
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    Maybe now?

  22. #22
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    Day 5

    Morning weight: 178.1lbs


    Training session:

    - Squat
    5x155lbs
    5x185lbs
    4x220lbs
    2 sets of 3 @ 260lbs
    6 sets of 3 @ 280lbs
    3x290lbs
    3x300lbs
    3x310lbs
    3x320lbs (personal best!)

    - Paused leg press
    5x220lbs
    5 sets of 5 @ 290lbs
    5x330lbs

    - Seated good mornings
    5 sets of 5

    Awesome workout. Strength and endurance are definitely up. I'll post pics and vids later.

  23. #23
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    Heaviest set from today... 3x320lbs:



    And one back shot:


  24. #24
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    Day 6

    Bodybuilding session:


    - Cable pulldown on incline bench, 30 degree angle:
    12x35lbs
    12x45lbs
    12x55lbs
    12x70lbs
    12x80lbs
    12x90lbs
    12x100lbs -> drop to 70lbs and 60 degree angle (8 reps with that weight and few assisted reps) -> drop to 45lbs and partial reps "Coleman's 21" style with that weight

    - Facepull
    5 sets of 6 reps

    - DB side lateral raises
    5 sets of 6-15 reps, 2 drops in last set

    - Seated calves
    3 straigh sets of 8 reps

    Awesome workout. Pump was just crazy after those cable pulldowns and side laterals. And there was two hawt bishes in the gym so blood started to flow to my man parts too. Awesome.

    Squats tomorrow again. Gotta tweak my next weeks training sessions a little because we'll go to visit my girlfriends parents. My girl will also fly to Turkey in 8 days and stay there for 4.5 months because of her studies - that means that I'll have hard times, lol

    My biceps haven't pained me since the last time I tried to do bench press. Maybe I'll be able to start benching again in a week or so.

    Oh, and I heard yesterday that I'm eligible to compete in national powerlifting championships here April 5th. I'm excited.

  25. #25
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    Day 7

    Training session:

    - Squat

    4x155lbs
    4x185lbs
    3x220lbs
    2 sets of 3 @ 260lbs
    3x295lbs
    2 sets of 2 @ 315lbs
    2x320lbs
    2x330lbs (personal best!)


    - Paused leg press
    5x220lbs
    5 sets of 5 @ 310lbs

    - Good mornings

    5 sets of 5, went up to 165lbs

    Nice and easy once again, strength is definitely up. Vid will be up soon.

    My arms are hurting again... I'll call the doctor tomorrow. It would be nice to find out whether something is broken or if they are just overstressed (or how ever you say it in English).

    Rest tomorrow and heavy-ass-deadlifts on Wednesday! Stay tuned!

  26. #26
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    2x330lbs:


  27. #27
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    Sucks man.. I hate dealing with injuries like this

    Sent from my SAMSUNG-SGH-I337 using Tapatalk

  28. #28
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    Quote Originally Posted by Militant View Post
    Sucks man.. I hate dealing with injuries like this

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
    Yeah... It's just weird that BOTH arms started acting up at the same time so I don't think that it is anything but overstressed muscles and tendons...

    Well, it's good as long as I can squat and deadlift. Who wants muscular upper body anyway, lol

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    man you must have some fa king legs on you buddy. shit.

  30. #30
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    Quote Originally Posted by gymrat827$ View Post
    man you must have some fa king legs on you buddy. shit.
    Just skinny little chicken legs... But maybe they'll be less skinny when I squat 200kg (440lbs) on my meet April 5th!

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