AP's s4/mk677/lgd log.

[Apsmith4992]

Day 8

No workout/rest day/meal prep

Not much new to report. I have some slight issues with night vision but it's actually a lot more minor than I thought. I've got enough to increase the dosage here at 8 weeks and run 60mg s4 for the last month so I'll be doing that since my vision sides have been light.

Ready to get back after it tomorrow with chest triceps and calves. Looking forward to the rep and volume increases. This week honestly was more on my body than I thought lol. But I'll be 100% for tomorrow

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[Carmel cowboy]

Day 8

No workout/rest day/meal prep

Not much new to report. I have some slight issues with night vision but it's actually a lot more minor than I thought. I've got enough to increase the dosage here at 8 weeks and run 60mg s4 for the last month so I'll be doing that since my vision sides have been light.

Ready to get back after it tomorrow with chest triceps and calves. Looking forward to the rep and volume increases. This week honestly was more on my body than I thought lol. But I'll be 100% for tomorrow

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Considering what you were doing prior to start of program that makes sense!! Keep killing it!! Make sure you check the rest times between sets cause that changes week 2!!

 

[Apsmith4992]

Considering what you were doing prior to start of program that makes sense!! Keep killing it!! Make sure you check the rest times between sets cause that changes week 2!!

That's the part I'm least excited about lol but I'll get through it. Also since you mentioned it what's the point in decreasing? To help keep the heart rate up I assume

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[Carmel cowboy]

That's the part I'm least excited about lol but I'll get through it. Also since you mentioned it what's the point in decreasing? To help keep the heart rate up I assume

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Good question AP!! I will give you the short answer without getting to in depth. In my experience and education there are three mechanism by which to induce hypertrophy. I have written about this before and if I remember correctly it was in my transformation contest log. The three mechanisms are mechanical tension, muscle damage and metabolic stress. During a plan I like to make sure I put emphasis on each of these mechanism and they are interrelated. The point of the short rest is to put more emphasis on metabolic stress which induces hypertrophy through several processes such as increased lactatate production, increased blood flow or cell swelling. Yes you will burn more calories during your workout which is great for your goal of recomp!! Hope that makes sense!

 

[RickRock]

There is a lot of truth to what shorter rest periods can do for hypertrophy. That's why I'm such a big advocate of rest pause training which takes short rest periods combined with progressive overload to failure to a whole new level

 

[Apsmith4992]

Makes sense. Have to let the ego go though lol. For me with the less rest it means that I have to decrease the weight a bit. I think I'll try and start a few pounds lighter this week due to increased reps and sets. Is that the correct way or should I just attempt to use the same weight? A few exercises I know I could do a few more reps with the same weight but a few they were pretty much at the max

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[Carmel cowboy]

Makes sense. Have to let the ego go though lol. For me with the less rest it means that I have to decrease the weight a bit. I think I'll try and start a few pounds lighter this week due to increased reps and sets. Is that the correct way or should I just attempt to use the same weight? A few exercises I know I could do a few more reps with the same weight but a few they were pretty much at the max

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Increase the weight with the exercises that you know you could!! The point 8-12 reps is to use a lower percentage of your 1RM which has been proven over and over again to be the sweet spot for hypertrophy! The overall goal for training is to be able to handle more weight within that rep range!! There is a direct correlation between size and strength within a hypertrophy rep range!!! More importantly then the load being lifted, which is always relative to the individual, is the stress place on the structure of the muscle cells!!! Moving a object from point A to B is powerlifting not bodybuilding!

 

[Apsmith4992]

Increase the weight with the exercises that you know you could!! The point 8-12 reps is to use a lower percentage of your 1RM which has been proven over and over again to be the sweet spot for hypertrophy! The overall goal for training is to be able to handle more weight within that rep range!! There is a direct correlation between size and strength within a hypertrophy rep range!!! More importantly then the load being lifted, which is always relative to the individual, is the stress place on the structure of the muscle cells!!! Moving a object from point A to B is powerlifting not bodybuilding!

Now that makes sense. Numbers are less but in the math portion the increased weight and reps makes an actual increase in total weight lifted. Thanks for helping me learn all of this. It's not enough to just lift some weights and eat some food but to understand what you're doing and how it works

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[Carmel cowboy]

Now that makes sense. Numbers are less but in the math portion the increased weight and reps makes an actual increase in total weight lifted. Thanks for helping me learn all of this. It's not enough to just lift some weights and eat some food but to understand what you're doing and how it works

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Its my pleasure brother!! You absolutely right there is so much more to it then just moving weight!!!

 

[Carmel cowboy]

There is a lot of truth to what shorter rest periods can do for hypertrophy. That's why I'm such a big advocate of rest pause training which takes short rest periods combined with progressive overload to failure to a whole new level

I agree Rick!!! Rest pause is a great example!!

 

[Carmel cowboy]

In your log make note of the difference in pump between week 1 and week 2.

 

[Apsmith4992]

In your log make note of the difference in pump between week 1 and week 2.

Will do. I wasn't planning on cialis but I used it last week so I'll just keep all the variables the same. With increased work I'm hoping for a good one. Had an awesome one Saturday with shoulders

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[RickRock]

Increase the weight with the exercises that you know you could!! The point 8-12 reps is to use a lower percentage of your 1RM which has been proven over and over again to be the sweet spot for hypertrophy! The overall goal for training is to be able to handle more weight within that rep range!! There is a direct correlation between size and strength within a hypertrophy rep range!!! More importantly then the load being lifted, which is always relative to the individual, is the stress place on the structure of the muscle cells!!! Moving a object from point A to B is powerlifting not bodybuilding!

We'll said brother!

 

[Apsmith4992]

Day 9
Chest/triceps/calves
DB incline (12x45) 55x12 60x12 65x10 75x9*
DB flat bench 60x10 70x10 75x9 85x7*
Hammer Strength weighted dip 190x12 240x10 260x8 270x8
12 sets compound
V bar press down 140x12 150x12 170x11 180x8
Overhead extensions 120x12 130x11 140x10 160x8
8 sets single joint
Seated calf raise 135x12x2 185x10x2
Leg press calf raises 300x12x4
8 sets calves.

The increase in volume and tempo destroyed me tonight lol. I was dying by the end of incline bench. However the pump compared to last week doesn't even compare. Really happy with the way s4 is working in that aspect.

I have not really noticed too much of a strength increase but I do notice a much fuller look honestly. Which in really happy with. Night vision sides about killed me on a daughter's toy last night lol. Walked right into a train. Also im starting to notice some veins on my left shoulder under the surface. I've got some on the other side had them for a while but this is new.

Tomorrow is back and biceps and I'm looking forward to the results of that one for sure.

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[RickRock]

Keep killing it bro. What are the last sets with asterisks?

 

[Apsmith4992]

Keep killing it bro. What are the last sets with asterisks?

Those were the sets I took to complete failure

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[Carmel cowboy]

Day 9
Chest/triceps/calves
DB incline (12x45) 55x12 60x12 65x10 75x9*
DB flat bench 60x10 70x10 75x9 85x7*
Hammer Strength weighted dip 190x12 240x10 260x8 270x8
12 sets compound
V bar press down 140x12 150x12 170x11 180x8
Overhead extensions 120x12 130x11 140x10 160x8
8 sets single joint
Seated calf raise 135x12x2 185x10x2
Leg press calf raises 300x12x4
8 sets calves.

The increase in volume and tempo destroyed me tonight lol. I was dying by the end of incline bench. However the pump compared to last week doesn't even compare. Really happy with the way s4 is working in that aspect.

I have not really noticed too much of a strength increase but I do notice a much fuller look honestly. Which in really happy with. Night vision sides about killed me on a daughter's toy last night lol. Walked right into a train. Also im starting to notice some veins on my left shoulder under the surface. I've got some on the other side had them for a while but this is new.

Tomorrow is back and biceps and I'm looking forward to the results of that one for sure.

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Great job AP!!! Great job on the detail your recording as well!! You can always tell a workout with a plan cause there is a focused objective with a plan for progression! Your failure sets will be what we will challenge in the second phase!

 

[Apsmith4992]

Great job AP!!! Great job on the detail your recording as well!! You can always tell a workout with a plan cause there is a focused objective with a plan for progression! Your failure sets will be what we will challenge in the second phase!

Sounds good I'm looking forward to it. Well maybe not that pain haha

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[Apsmith4992]

Day 10

Back and biceps
Dead lifts: (135x12) 225x10 245x10 275x10 295x8*
Cable row 150x12 160x12 180x10 200x8*
Wide grip pull ups: 10xbw 4 sets
12 sets compound
Barbell curls: 55x12 60x12 65x11 75x9
DB hammer curls: 25x12x2 30x12 40x9
8 sets single joint

Woke up and was feeling a bit stiff. I contemplated swapping out Dead lifts but I pushed on. It's decisions like that that separate people I think. Plus If I'm gonna log this no way am I gonna look weak haha.

Once again pump was great and workout was rough but right where I wanted it to be. I've started to notice in myself a bit more fullness. I'm still not near a goal by any means but I'm happy with the direction things are going.

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[DylanGemelli]

excellent bro... some days are better than others.. i have a lot more days as i get older waking up stiff etc but as soon as you get going it all goes away and that amazing feeling kicks in ... great work!