JozifP103's Osta/s4 run courtesy of SARMSSEARCH!!!

[jozifp103]

day 22

shoulders

dumblell overhead presses (twisting)
65lbs X 12
65lbs X 10
65lbs X 8

Sitting hammer strength overhead press (individual arm control)
(each side)
70lbs X 12
70lbs X 12
70lbs X 10

Hammer strength machine standing lateral side raises
50lbs X 15
50lbs X 12
60lbs X 8

dumbell front delt raises
(each arm)
17.5lbs X 15
17.5lbs X 15
20lbs X 12

standing Machine shrugs
(each side)
2 plates X 15
2 plates X 15
3 plates X 10

Misc ab workouts


So i'm really enjoying the pump i'm getting. It's relentless lol. Even my secondary muscles get pumped. My forearms were bulging after shrugs. Very comparable to the pumps you get from var. I called my girlfriend on the way home from work yesterday and my biceps caught a pump from holding the phone to my ear, no lie!

I found the twisting method when doing dumbell overhead presses to be very effective. It certainly makes it harder so my reps went down a bit, but I got a much better workout from it.

Finally starting to see some muscle separation, mostly when i have a pump, but starting to look more chiseled on my off days as well. (says the girlfriend).

Got a terrible ab cramp today while doing machine crunches. had me on the floor stuck in the fetal position. My upper abbs and lower abs were basically touching eachother it was so painful. Doubt it was from the sarms. I may have been dehydrated that day because i slacked on the water and went HARD on the coffee.

 

[jozifp103]

day 23

back

Laying T bar rows
Regular grip
2 plates X 15
2 plates X 12
2 Plates X 12

Close grip palms inward
1 plate + 25lbs X 15
1 plate + 25lbs X 12
1 plate + 25lbs X 10

cable lat pulldowns (individual arm grips)
100lbs X 15
120lbs X 15
130lbs X 10

Dumbell lawn mower rows
85lbs X 12 (each side)
85lbs X 12
85lbs X 10

sitting close grip cable rows
120lbs X 12
120lbs X 12
130lbs X 8

HS machine back flies
70lbs X 12
70lbs X 12
70lbs X 10

lower back extensions
bodyweight X 20
bodyweight + 25lbs X 15
bodyweight + 25lbs X 12

left feeling like a monster today. not used to that feeling on a cut. Felt hugeeee. My back was tight as hell and i felt strong as an ox. Strength is not exactly climbing, but it is staying the same in all areas which is fantastic considering my low cal low carb diet.

I swear I feel like my workout is just starting by the time it's over. I could honestly lift for hours on this stuff.

 

[jozifp103]

day 24

chest

5:00 am fasting morning cardio (low intensity)(30 min)
5:30 am lift

incline dumbell press
80lbs X 15
85lbs X 12
85lbs X 12

Hammer strength iso lateral wide chest
(each side)
2 plates X 15
2 plates X 12
2 plates X 12

Hammer strength iso lateral regular grip chest press
(each side)
70lbs X 15
70lbs X 10
70lbs X 8

decline barbell bench press
185lbs X 15
185lbs X 12
185lbs X 12

standing cable upper chest flys
unknown weight (17.5??)
X12
X10
X10

sitting pec deck flys
130lbs X 15
130lbs X 15
130lbs X 12

had somewhere to be friday afternoon so i got up extra early to lift. it's unbelievable, even after fasting cardio first thing in the morning i'm still able to achieve a great pump. There's some serious magic goin on. As always I had to force myself to leave the gym because i was not ready to stop lifting.

weighed in at 222lbs so i seem to have not lost anymore weight in the last 2 weeks, but i'm still getting noticeable leaner. i cant imagine i'm adding muscle at this low calorie intake? but i'm def losing fat so....not sure but i like what i see in the mirror.

 

[jozifp103]

days 25-26

rest days

chilled out and ate well. i eat carbs only in the morning which is usually a stack of pancakes. Not ideal, but I justify it by having that be the only time i eat carbs all day besides small servings of veggies. I have a pancake weakness. I'm seeking help.

The sarms + my diet are working great. I did my usual sunday morning mirror session and i am noticing my waist sucking in and my love handles and lower belly fat is shrinking. I'm enjoying my new shape. Chest is getting more and more defined by the week as well.

 

[jozifp103]

day 27

arms

BIS

sitting isolation curls with elbow pressed on inner thigh
30lbs X 15
30lbs X 12
30lbs X 12

sitting hammer strength machine isolation curlsView attachment 559628
(each side)
15lbs X 12
15lbs X 12
15lbs X 10

lying incline bar curlView attachment 559629
50lbs X 12
50lbs X 10
50lbs X 10

TRIS

cable pushdowns
80lbs X 15
80lbs X 15
80lbs X 15

dips (4 seconds down, 2 seconds up)
bodyweight X 10
bodyweight X 8

behind the head dumbell extensions
75lbs X 15
75lbs X 12
75lbs X 10


Looked full as all hell today. even my chest looked inflated. I love how this stuff keeps me so full looking 24/7. Haven't lost any size from the bulk other than some water and fat. Looking leaner every week.

 

[jozifp103]

day 28

legs

squats
135lbs X 20
185lbs X 15
225lbs X 12
225lbs X 10

machine leg presses
310lbs X 20
350lbs X 20
410lbs X 15

leg extensions
150lbs X 20
160lbs X 15
170lbs X 15

weighted standing calf raises
215lbs X 20
215lbs X 15
215lbs X 15

knee pain is all but gone. I can only attribute this to the osta because i know how well it works on joint pain. Recovery time is significantly shorter than it was a few weeks ago. I can tell especially in my legs, usually im wobbly the next couple days, but now zero soreness.

 

[jozifp103]

day 29

shoulders/abs

twisting dumbell shoulder press
65lbs X 12
65lbs X 10
65lbs X 10

machine shoulder press
90lbs X 15
110lbs X 12
110lbs X 10

dumbell side raises
20lbs X 20
20lbs X 15
20lbs X 15

dumbell front raises
20lbs X 15
20lbs X 12
20lbs X 12

machine shrugs
(each side)
2 plates X 15
2 plates X 15
2 plates X 15

misc ab workouts


I love still having strength and stamina in the gym. I've dropped my weights a bit to focus on for and it makes all the difference in my pump. Have not lost an ounce of strength yet since i stopped bulking.

abs are also starting to come in nicely (compared to what i'm used to at least). BF is definitely dropping, but weight is staying the same. I honestly think i'm recomping at this point. lets hope im right.

 

[PrinceDianabol]

Hey bud, I might have missed it amongst all the detail but what are your starting and current bf%s and weights?

Will be starting my S4 run soon... just waiting for it to arrive!

 

[jozifp103]

Hey bud, I might have missed it amongst all the detail but what are your starting and current bf%s and weights?

Will be starting my S4 run soon... just waiting for it to arrive!

starting weight was 236 18%bf. Have not measured bf because i lost my caliper, but definitely a few points lower and i currently weigh 222.

this your first run with s4? or sarms in general?

 

[PrinceDianabol]

Nope, I've run 50mg S4 before.. ran into some financial problems mid cycle though so diet wasn't on point for the last half of it. Liked the results though. I'm set up pretty well now so I'm gonna run it @ 75mg daily for 8-10 weeks and run a recomp-style diet throughout.. pretty excited! Should be here in the next few days..

I'm hoping 50mg clomid ed will offset/increase natty T whilst on this cycle... I did when I ran the 50mg S4 cycle. We shall see

 

[jozifp103]

Day 30

back

Laying T bar rows
Regular grip
2 plates X 15
2 plates X 12
2 Plates X 12

Close grip palms inward
1 plate + 25lbs X 15
1 plate + 25lbs X 12
1 plate + 25lbs X 10

cable lat pulldowns (individual arm grips)
100lbs X 15
120lbs X 15
130lbs X 10

Dumbell lawn mower rows
85lbs X 12 (each side)
85lbs X 12
85lbs X 10

sitting close grip cable rows
120lbs X 12
120lbs X 12
130lbs X 8

HS machine back flies
70lbs X 12
70lbs X 12
70lbs X 10

lower back extensions
bodyweight X 20
bodyweight + 25lbs X 15
bodyweight + 25lbs X 12

loving the full back pumps! Left the gym feeling like i was gonna bust outta my skimpy little wife beater lol. Strength is still there. Not losing any.

 

[jozifp103]

Day 31

chest

bumbell incline press
80lbs X 15
80lbs X 12
85lbs X 10

iso-lateral wide grip machine press
(each side)
2 plates X 15
2 plates X 12
2 plated X 12

iso-lateral regular grip chest press
(each side)
70lbs X 15
70lbs X 12
70lbs X 12

decline barbell bench press
185lbs X 15
185lbs X 12
185lbs X 10

standing cable upper chest flies
(each side)
30lbs X 15
30lbs X 12
40lbs X 12

pec deck flies
130lbs X 15
150lbs X 12
150lbs X 12

im loving the shape that my chest is taking on. It's getting much more chiseled. I'm also starting to see some separation in my muscles. My delts atr starting to separate from my chest and arms nicely. Getting leaner and leaner, but staying in the same weight range. I was down to 220lbs as of today.

 

[jozifp103]

updated pics 11/24/14

These are just 4.5 weeks from the first pics i posted on page 1. Definitely noticeably leaner and more definition in chest. Let me know if you think i'm on track.
View attachment 559665View attachment 559666View attachment 559667View attachment 559668View attachment 559669


***edit- you'll notice some acne. it just recently started happening when I started shaving my body. Anyone else experience the same thing when they first started shaving?

 

[PrinceDianabol]

Hard to say lol, kinda hard flicking across the pages. I think you look fuller. Can you post the before/afters side by side?

 

[jozifp103]

before & after (4.5 week difference)

View attachment 559670View attachment 559671View attachment 559672View attachment 559673

 

[jozifp103]

View attachment 559675 View attachment 559676

 

[jozifp103]

How's my progress 4.5 weeks into my cut? Tryin to see if I'm on the right track.

 

[jozifp103]

Day 32

Biceps

standing alternating cable curls
(each arm)
30lbs X 15
40lbs X 12
40lbs X 10

Sitting isolation curls (elbow pressed in inner thigh)
30lbs X 12
30lbs X 10
30lbs X 8

machine isolation curlsView attachment 559687
each side
15lbs X 12
20lbs X 12
20lbs X 10

triceps

cable pushdowns
80lbs X 15
80lbs X 12
90lbs X 10

dips

fast sets
bodyweight X 25
bodyweight X 20

slow sets (4 secs down, 2 secs up)
bodyweight X 6
bodyweight X 5

behind back dumbell extensions
75lbs X 15
75lbs X 12
75lbs X 12

pumps and pumpps and pumps. and feeling leaner and leaner. take a look at my before and afters above to see the difference. mostly in chest and stomach. feelin good and only half way through =)

 

[jozifp103]

Days 33-37

Sorry about the lack of updates, very busy with the holidays. Let me sum up the last several days.

Workouts have been outstanding. Jumped back on the flat bench this week just to see if my strength went down in that area and i found myself putting up my usual weight with ease. So even without benching for 6 weeks my strength went up.

So I cheated HARD during the holidays. mountains of stuffing and mashed potatoes followed by pies, cookies, brownies, etc etc. Had myself some drinks as well. Really went out of character this week, but I really enjoyed myself. The extra carbs and caloried actually made my workouts and pumps better =)

Despite my binge eating and junk food consumption, I still managed to lose weight. I weighed in at 217 which is 3 lbs down from last week.

Back to the grind this week. No more cheating, PERIOD.

 

[jozifp103]

Day 38

Biceps

standing alternating arm cable curls
40lbs X 12
40lbs X 12
50lbs X failure

overhang incline straight bar curlsView attachment 559740
50lbs X 12
50lbs X 12
60lbs X failure

Machine isolation curlsView attachment 559741
(each side)
20lbs X 15
20lbs X 12
20lbs X failure

standing dumbell hammer curls
30lbs X 12
35lbs X 12
35lbs X failure

triceps

cable pushdowns
80lbs X 15
80lbs X 12
90lbs X failure

wide grip-side grip tricep pull downsView attachment 559744
60lbs X 12
60lbs X 10
60lbs X failure

dips
bodyweight X 30
bodyweight X 20

slow dips (4 secs down, 2 secs up)
bodyweight X 10
bodyweight X 7

back down to 217 again thankfully. The holidays put some extra water on me from all the carbs.

Decided to do all failure sets today which gave me an INSANE pump. Holy shmokes. I actually was ok with leaving the gym for once lol. I literally could not do one more workout by the time i left.

Upper abs are coming in nicely (for me). i still have a bit of a spare tire around my lover abdomen. I assumed that would be the last thing to go anyways. I am happy with my fat loss thus far.

I switched my diet just a bit. Instead of eating all my carbs in the morning and pre/post workout, i'm eating very small amounts of carbs with every meal to give me a steady supply. Better? worse? i don't know yet, but i think it's time for a change. I really don't think another drop in calories is necessary, I think i just need to adjust my macros a bit. I'm hungry all day as it is i couldn't bare to eat any less without completely starving myself.