Crown's OSTA Rx Log.

[ckcrown84]

Well today was first day back to heavy training, and it was quite disappointing. However, could have been worse! I had a significant drop from last week. But, my diet was SHIT for the past 3 days and I am sure that negatively impacted me.

All in all I can't really complain. Haven't touched heavy weight for 4+ weeks, been doing all volume. So a new max of 385 isn't too shy from my 405 marker, and like I said I really think today was just an off day

I Just started IRON MAG's Osta RX
IronMagLabs Bodybuilding Supplements & Prohormones: Osta Rx

I encourage you to check it out!

Now that I have Osta in the regime I should definitely be seeing some nice benefits. I have no doubt that once it takes hold, and my diet gets back on track I will be making solid gains once again. That being said I gotta make my tuna salad tomorrow!

Flat Bench:
135lbs - 8 reps
225lbs - 15 reps
315ls - 5 reps
365lbs - 3 reps
385lbs - 1 rep --- this is my new max. ( a bit shy of my 425...but I shall work back up. I also feel like today was an off day and my diet past few days hurt as well, I am optimistic to break 385 easily within 2-3 weeks)
335lbs - 5 reps
335lbs - 5 + 1 rep
335lbs - 4 + 3 reps

Incline Smith hellcentric (Got this from 'hellcentric' by Animal [i think]. Basically someone pushes down on the bar and you resist, downward motion lasts about 5 secs and then you explode upward).
225lbs 5 sets of 5 reps

Pushups: 2 sets of 50 reps.

 

[ckcrown84]

Going to be a good day.
Hitting some cardio here soon. Then back tonight

 

[ckcrown84]

Will post yesterday's workout today. It is locked in my buddy's car.

Today am feeling pretty good. But, might be a rest day or a deadlift day.

 

[AustinGal]

Get it done! I'll be following along

B

 

[Hybridp]

Sub'd

Would you mind posting some stats for our benefit? Ht, wt, BF%, phenotype, cal. and macro's, etc?

 

[colochine]

In for leg workout.

 

[colochine]

Sub'd

Would you mind posting some stats for our benefit? Ht, wt, BF%, phenotype, cal. and macro's, etc?

Phenotype??

 

[Flathead]

In for the ride!!

 

[AustinGal]

I'm down to cheer ya on too!

B

 

[heavyiron]

Looking good brother!

Thanks for the log!

 

[Hybridp]

Phenotype??

i.e. ectomorph, mesomorph, endomorph.
Or be more specific like some people do with mesomorph-endomorph, ectomorph-mesomorph. "Lyke oh em gee on Monday m0rnings im totally lyke a super endomorph."
or "bro, come fridays I take 10g of geranium and blast my back and I'm all-out mesomorph alpha before the club"

I'm joking.

 

[ckcrown84]

Bicep, not sure why we did this. Was unable to work them properly. We didn't rest enough:
90lbs - 5
105lbs - 5 reps
135lbs - 5 reps
Pullups (palms facing you) + 25lbs
6 reps
5 reps
6 reps


Bend over Rows + body weight pullups (palms you)
Row 205lbs - 3 sets of 5 reps + 3 sets of pullups (5 - 4 -4 - dead)


Cybex low pull


Lat pull


DB Pull over.


sorry being lazy today no specifics


and Yesterday. Deadlifts (no impressive weight). Just did 5 x 5


Today shoulders / triceps - will post once we do it!

Also will be posting some vids

 

[ckcrown84]

Had a request above about my body / figure.
Here is a recent pic, hope to solidify these gains and cut up a bit more (doing some cardio lately...kinda)

Height : 5'5
Weight: 197-198lbs

 

[ckcrown84]

Too fuckin heavy



Standing Shoulder press / push press
135lbs - 10
135lbs - 10
185lbs - 6
185lbs - 7
NOTE: I can do better than this 185...gotta up my game next week.

Smith Shoulder press (kind of at a slight incline)
225lbs - 5
275lbs - 5
315lbs - rec

Smith Upright Rows
155lbs 5 reps, rest then 4 reps

DIPS
90lbs - 5
135lbs - 5
MAX 180lbs (four 45's) - Rec

Rear Delt Shoulders 35lbs - 3 sets of 8 reps

Triceps
Incline Skull Crusher
105lbs - 10
155lbs - 5+2

Flat Skull Crush
125lbs - 7 reps
125lbs - 8 reps

Machine Tricep Pushdown
80lbs 6 - 70lbs 10 - 60lbs - 10 (no rest. back to back)

 

[ckcrown84]

I'm down to cheer ya on too!

B

Thanks, am gonna need some cheering!
A rough ride ahead of me.

 

[garrythomson]

I wanted to give back something to the SR community, so I'm going to log my PCT. I've just recieved
anabolic steroids

 

[ckcrown84]

Did a very short workout today. My buddy's leg was hurting. But, its all good. Next week is another week. Going to kick it up a notch.

Squat:
135lbs - 5
225lbs -5
275lbs - 3 reps
245lbs - 7
245lbs - 7
I perform my squats well below 90 degrees, pause at the bottom, and then explode upwards. So, they are a bit harder than it appears on paper.

Hamstrings (cybex, with free weight plates) 90lbs
3 sets of 5 reps.

2 mile walk

 

[ckcrown84]

Today I get plenty of rest, then back hard tomorrow.
Can't wait!!!

 

[ckcrown84]

Did a bunch of stomach exercises yesterday, weighted and not.
Sunday = rest
Monday = Chest.

Had some bad ass porkchops for dinner. Good stuff.

 

[Hybridp]

Did a very short workout today. My buddy's leg was hurting. But, its all good. Next week is another week. Going to kick it up a notch.

Squat:
135lbs - 5
225lbs -5
275lbs - 3 reps
245lbs - 7
245lbs - 7
I perform my squats well below 90 degrees, pause at the bottom, and then explode upwards. So, they are a bit harder than it appears on paper.

Hamstrings (cybex, with free weight plates) 90lbs
3 sets of 5 reps.

2 mile walk

For sure, less rebound off of those tissues and tendons with that dreadful pause.
I'm not really a huge fan of the idea IML had to put in that prop blend of stuff. I think I've started to feel some of the effects of it (or what I think are it) and it's going to be hard, if not impossible to differentiate feelings of well-being or increased libido from actual osta or the prop blend. How have you been feeling?

 

[ckcrown84]

For sure, less rebound off of those tissues and tendons with that dreadful pause.
I'm not really a huge fan of the idea IML had to put in that prop blend of stuff. I think I've started to feel some of the effects of it (or what I think are it) and it's going to be hard, if not impossible to differentiate feelings of well-being or increased libido from actual osta or the prop blend. How have you been feeling?

Well I am feeling good. I am using the Osta as part of my PCT. At this point I am getting pretty good workouts, haven't lost much, and am waking up every morning with a nice hard on (which I would hope is a positive sign!).

I think by next week the Osta will be in full effect. I wouldn't doubt if my logs start reflecting an increase in strength by then. Time will tell

 

[ckcrown84]

Bench Day !!!


Alright, today wen't AWESOME. My lifts all went up from last week, a significant improvement. Getting some strength back.


1st set 365



2nd set 365



Flat Bench:
135lbs - 10
225lbs - 20
315lbs - 5
365lbs - 5
365lbs - 5
365lbs - 3 + 2 with spot
365lbs - 1 + 4 with spot... Dead! Can't complain, last week I was struggling for 3 reps.


Pushups:
70 Reps
50 + 10 + 10 --- Dead !


Cable Flyes 42.5lbs -- this hurt my arm so bad I couldn't even break it... That arm is definitly going to be a training obstacle for a while.
27.5lbs - 20
27.5lbs - 20


Free weight flyes 25lbs - 2 sets of 20 reps. Being that I couldn't go heavy I just concentrated on getting a good stretch.


Smith Machine Incline (the machine was busy earlier in the workout, so was going to skip it. But, towards the end I wasn't feel satisfied so I decided to toss it in...)
275lbs - 4 reps
5 reps
~3 reps + 2 with spot

 

[ckcrown84]

Back Day


Bend Over Rows:
135lbs - 6
185lbs - 7
225lbs - 5
225lbs -5
225lbs - 8
225lbs - 3 1/2
225lbs - 4


V-Bar Pulldown (these hurt my bicep too)
110lbs - 8
150lbs - 4
140lbs - 5
140lbs - 5


Wide Pullups ( + 25lbs )
3 sets of 5 reps


Wide Pulldown 4 sets of 110lbs.


Cybex Stomach Machine 4 sets

 

[ckcrown84]

Just weighed myself in my boxers...
199.0 lbs on the dot.


Not too shabby, considering at my peak (more than a few weeks ago I was at 204). Gonna have to say I have kept some of my gains fairly well.

 

[Flathead]

Great log, looking solid.

 

[ckcrown84]

Great log, looking solid.

Thanks bud, putting in work.

 

[ckcrown84]

Smith Shoulder Press
135lbs - 10
225lbs - 7
325lbs Drop Set, recorded
345lbs Drop Set, Recorded


Dips
3-45lbs plates - 5 reps
2-45lbs plates - 7 reps


Tricep Pushdowns
80lbs - 5
100lbs - 5


Reverse Grip
40lbs - 20
50lbs - 20
50lbs - 25


Very pushups
10
9
7
6


dead

 

[heavyiron]

Looking STRONG!

 

[ckcrown84]

Looking STRONG!

Yeah brother, the strength is definitely not depleting. Osta is definitly proving to be a solid product....
Hell the weight on the bar doesn't lie... That is all I can say to the skeptics.

 

[ckcrown84]

Leg day

Squat:
135lbs - 8
225lbs - 4
275lbs - 3 sets of 3 reps --- gotta build these legs up slowly, be patient with me.

Leg Curls 210/170/130lbs - superset, no rest
Set 1: 5 / 8 / 10 reps
Set 2: 8 / 7 / 5 reps

Hammer Strength free weight Ham String (unilateral): 2 - 45's--1 each side
3 sets of 5 reps
4 sets of calf raises

Pull ups (bodyweight) palms facing me:
10
7
10
7
8
6
7
Minimal rest.

Cybpex preacher curl
70lbs - 20
90lbs - 16
110lbs - 8

Now I rest until Monday