JozifP103's Osta/s4 run courtesy of SARMSSEARCH!!!
- Thread starter jozifp103
- Start date
jozifp103
New member
day 39
legs
squats
135lbs X 20
185lbs X 15
225lbs X 12
225lbs X 10
Machine leg presses
350lbs X 15
350lbs X 15
410lbs X 12
Leg extensions
150lbs X 20
170lbs X 15
170lbs X 12
standing calf raises
210lbs X 15
210lbs X 15
210lbs X 12
I'm seeing and feeling new growth in my quads even though im cutting. I have been working my legs especially hard because they are not as strong as they should be for someone of my weight. I wasnt expecting much strength on a cut, but i gained some anyways along with some size to my quads =)
legs
squats
135lbs X 20
185lbs X 15
225lbs X 12
225lbs X 10
Machine leg presses
350lbs X 15
350lbs X 15
410lbs X 12
Leg extensions
150lbs X 20
170lbs X 15
170lbs X 12
standing calf raises
210lbs X 15
210lbs X 15
210lbs X 12
I'm seeing and feeling new growth in my quads even though im cutting. I have been working my legs especially hard because they are not as strong as they should be for someone of my weight. I wasnt expecting much strength on a cut, but i gained some anyways along with some size to my quads =)
jozifp103
New member
day 40
shoulders
behind the head military press (smith machine)
105lbs X 20
125lbs X 15
140lbs X 12
160lbs X 10
140lbs X 10
125lbs X 10
dumbell side raises
20lbs X 15
20lbs X 12
20lbs X 12
dumbell front raises
20lbs X 12
20lbs X 12
25lbs X 10
machine shrugs
each side
2 plates X 12
2 plates X 12
3 plates X 10
Dumbell overhead press
65lbs X 10
65lbs X 8
65lbs X 8
misc ab exercises
i gotta say, those db presses at the end were tough! usually at the beginning i can bang out 12-15 no problem with that weight, but my stabilizers were fried by the time i started i could barely hold them over my head.
left feeling good and pumped. shoulder pumps don't occur often for me so that sure was nice to feel.
shoulders
behind the head military press (smith machine)
105lbs X 20
125lbs X 15
140lbs X 12
160lbs X 10
140lbs X 10
125lbs X 10
dumbell side raises
20lbs X 15
20lbs X 12
20lbs X 12
dumbell front raises
20lbs X 12
20lbs X 12
25lbs X 10
machine shrugs
each side
2 plates X 12
2 plates X 12
3 plates X 10
Dumbell overhead press
65lbs X 10
65lbs X 8
65lbs X 8
misc ab exercises
i gotta say, those db presses at the end were tough! usually at the beginning i can bang out 12-15 no problem with that weight, but my stabilizers were fried by the time i started i could barely hold them over my head.
left feeling good and pumped. shoulder pumps don't occur often for me so that sure was nice to feel.
jozifp103
New member
day 41
back
barbell T-bar rowsView attachment 559772
2 plates X 15
3 plates X 12
3 plates X 10
4 plates X 8
cable lat pulldowns
105lbs X 15
125lbs X 10
125lbs X 10
wide grip seated cable rows
105lbs X 15
125lbs X 10
125lbs X 10
machine back flys
70lbs X 12
90lbs X 12
90lbs X 10
70lbs X 10
50lbs X 10
God i love back day. I feel so massive when my back gets a good pump. All my secondary muscles were inflated as well. Bis, forearms, especially. Felt gooooood. I'm liking the fat loss i've been seeing. just got a new caliper so i will try to get a bf% for you guys.
back
barbell T-bar rowsView attachment 559772
2 plates X 15
3 plates X 12
3 plates X 10
4 plates X 8
cable lat pulldowns
105lbs X 15
125lbs X 10
125lbs X 10
wide grip seated cable rows
105lbs X 15
125lbs X 10
125lbs X 10
machine back flys
70lbs X 12
90lbs X 12
90lbs X 10
70lbs X 10
50lbs X 10
God i love back day. I feel so massive when my back gets a good pump. All my secondary muscles were inflated as well. Bis, forearms, especially. Felt gooooood. I'm liking the fat loss i've been seeing. just got a new caliper so i will try to get a bf% for you guys.
jozifp103
New member
OK guys...im 4 days behind so i'm gonna try to give a brief update.
day 42
chest day. Switched my chest routine up and got back under the flat bench. Was able to get 225 up for 18 reps which is actually better than I could do on my bulk cycle so i'm stronger now on a calorie deficit. I used to get around 15 before i crapped out s4 is really great for strength. Chest is getting a nice shape to it as the fat melts away
days 43 & 44
weekend rest days
Stuck to my traditional weekend diet. Intermittent fasting type diet. Nice big breakfast with steak eggs and pancakes with toast and home fries in the morning, then another meal around 3pm of protein and veggies, and one more in the evening with protein and fats and occasionally veggies. I actually look my best monday mornings after eating like this all weekend.
day 45
arms
Outstanding pumps in the bicep department. frequently trying new arm workouts and it has been beneficial at keeping the pumps strong. My workouts never get stale. I'm noticing some good shaping action going on in my arms.
day 46
legs
Tried a pyramid approach to legs today and i absolutely worked the $h!t out of them. Left the gym so pumped and my legs were swollen. pyramid squats, pyramid leg presses, pyramid leg extensions and calves. It was a struggle to stand up from a sitting position that night.
day 47
shoulders
been utilizing the behind the head technique with my military press. Seems to hit the top of my delts better. I still do a few sets of front presses to to hit my anterior delts. I love the rounded look my delts get now that i'm leaner. I knew they were hiding under there!
cardio
been doing fasting cardio in the am every day for 30mins. Recently i switched to a weighted style of cardio. Basically doing any type of lift at a fast rate to keep my heartrate up. I start with the cardio row machine for about 7 mins to get the heart going, then i'll do something like squat presses with a bar, drop down and do pushups, etc..then i'll go over to the squat rack and do some jump squats, and maybe some pushups or situps in between. Basically circuit training. Trying to switch things up to keep the fat loss going.
day 42
chest day. Switched my chest routine up and got back under the flat bench. Was able to get 225 up for 18 reps which is actually better than I could do on my bulk cycle so i'm stronger now on a calorie deficit. I used to get around 15 before i crapped out s4 is really great for strength. Chest is getting a nice shape to it as the fat melts away
days 43 & 44
weekend rest days
Stuck to my traditional weekend diet. Intermittent fasting type diet. Nice big breakfast with steak eggs and pancakes with toast and home fries in the morning, then another meal around 3pm of protein and veggies, and one more in the evening with protein and fats and occasionally veggies. I actually look my best monday mornings after eating like this all weekend.
day 45
arms
Outstanding pumps in the bicep department. frequently trying new arm workouts and it has been beneficial at keeping the pumps strong. My workouts never get stale. I'm noticing some good shaping action going on in my arms.
day 46
legs
Tried a pyramid approach to legs today and i absolutely worked the $h!t out of them. Left the gym so pumped and my legs were swollen. pyramid squats, pyramid leg presses, pyramid leg extensions and calves. It was a struggle to stand up from a sitting position that night.
day 47
shoulders
been utilizing the behind the head technique with my military press. Seems to hit the top of my delts better. I still do a few sets of front presses to to hit my anterior delts. I love the rounded look my delts get now that i'm leaner. I knew they were hiding under there!
cardio
been doing fasting cardio in the am every day for 30mins. Recently i switched to a weighted style of cardio. Basically doing any type of lift at a fast rate to keep my heartrate up. I start with the cardio row machine for about 7 mins to get the heart going, then i'll do something like squat presses with a bar, drop down and do pushups, etc..then i'll go over to the squat rack and do some jump squats, and maybe some pushups or situps in between. Basically circuit training. Trying to switch things up to keep the fat loss going.
jozifp103
New member
day 48
back
wide grip lat pulldowns
105lbs X 15
120lbs X 12
135lbs X 10
pull-ups
bodyweight X 10
bodyweight X 7
bodyweight X 5
wide grip cable rows
105lbs X 15
120lbs X 15
130lbs X failure
lying t-bar rows
palms back
70lbs X 15
70lbs X 12
70lbs X failure
palms in
70lbs X 12
70lbs X 10
close grip cable rows
135lbs X 12
135lbs X 10
150lbs X failure
machine back flys
70lbs X 15
90lbs X 12
90lbs X 10
70lbs X 10
50lbs X 10
lower back extensions
blah
blah
blah
started throwing some failure sets into my workouts recently. Every now and then I hit a bit of a plateau in my workouts so usually i'll just switch up my workouts, but sometimes all you need is to just modify it slightly. The failure sets make all the difference for me. I can feel it.
every day i'm liking what i see in the mirror more and more. my waist is starting to taper off and suck in on the sides a bit more. my chest really stands out nicely. I have enough s4 to bump it up to 100mg for the remainder of the cycle which is what I plan to do. Started doing it as of monday and am already noticing the difference in my pumps and appearance. No negative side effects to be had at the higher dose.
back
wide grip lat pulldowns
105lbs X 15
120lbs X 12
135lbs X 10
pull-ups
bodyweight X 10
bodyweight X 7
bodyweight X 5
wide grip cable rows
105lbs X 15
120lbs X 15
130lbs X failure
lying t-bar rows
palms back
70lbs X 15
70lbs X 12
70lbs X failure
palms in
70lbs X 12
70lbs X 10
close grip cable rows
135lbs X 12
135lbs X 10
150lbs X failure
machine back flys
70lbs X 15
90lbs X 12
90lbs X 10
70lbs X 10
50lbs X 10
lower back extensions
blah
blah
blah
started throwing some failure sets into my workouts recently. Every now and then I hit a bit of a plateau in my workouts so usually i'll just switch up my workouts, but sometimes all you need is to just modify it slightly. The failure sets make all the difference for me. I can feel it.
every day i'm liking what i see in the mirror more and more. my waist is starting to taper off and suck in on the sides a bit more. my chest really stands out nicely. I have enough s4 to bump it up to 100mg for the remainder of the cycle which is what I plan to do. Started doing it as of monday and am already noticing the difference in my pumps and appearance. No negative side effects to be had at the higher dose.
jozifp103
New member
Day 49
chest
flat bench
135lbs X 20 (warm-up)
225lbs X 15
225lbs X 12
185lbs X 15
iso lateral incline chest machine press
(each side)
2 plates X 15
2 plates X 15
2 plates X 12
cable decline press
57kg X 15
57kg X 12
57kg X 12
cable upper chest flys
17kg X 12
17kg X 12
17kg X 12
pec fly machine
130lbs X 12
130lbs X 12
150lbs X 10
strength is still there! and even climbing?? Getting leaner and leaner. I can tell in the mirror but i have yet to take bf measurement. I'll be sure to do that soon.
chest
flat bench
135lbs X 20 (warm-up)
225lbs X 15
225lbs X 12
185lbs X 15
iso lateral incline chest machine press
(each side)
2 plates X 15
2 plates X 15
2 plates X 12
cable decline press
57kg X 15
57kg X 12
57kg X 12
cable upper chest flys
17kg X 12
17kg X 12
17kg X 12
pec fly machine
130lbs X 12
130lbs X 12
150lbs X 10
strength is still there! and even climbing?? Getting leaner and leaner. I can tell in the mirror but i have yet to take bf measurement. I'll be sure to do that soon.
jozifp103
New member
Day 52
bi's tri's
Same workout as last week. I really liked it so i stuck with it for another week. Pumps have gotten even better since i bumped my s4 up to 100mg!
Been meaning to post these. I took them last week. Before and after from week 0 -6 of my cut. I'm actually even leaner now just over a week later.
View attachment 559873View attachment 559874View attachment 559875View attachment 559876View attachment 559877
bi's tri's
Same workout as last week. I really liked it so i stuck with it for another week. Pumps have gotten even better since i bumped my s4 up to 100mg!
Been meaning to post these. I took them last week. Before and after from week 0 -6 of my cut. I'm actually even leaner now just over a week later.
View attachment 559873View attachment 559874View attachment 559875View attachment 559876View attachment 559877
jozifp103
New member
Started off perfect...now just decent lol. Those pics are 6 weeks apart. got 2 more weeks of this diet, then 2 weeks of normal eating (for sanity purposes) then another 10 weeks of moderate dieting, slowly working back up to maintenance calories by the end.
Went from 4500 cals 60/30/10 c/p/f, to 3200 cals 40/40/20, now at about 2700 cals 30/50/20. It's beginning to take it's toll though. I may need a cheat day soon.
jozifp103
New member
days 53-56
This week has been especially good for some reason....maybe due to me upping my s4 dose??
Strength and stamina is up...BY ALOT. I had a very busy, tiring week and somehow my workouts were the best they've been in a while. Pumps were just silly. I've been staying hard all day long (my muscles that is ;P). Vascularity is something i've never had in the past and now my forearms and biceps are looking vainy as hell when I work out and even slightly when i'm cold.
I still have some lower abdomen bulge (fat) that I am determined to demolish.
This week has been especially good for some reason....maybe due to me upping my s4 dose??
Strength and stamina is up...BY ALOT. I had a very busy, tiring week and somehow my workouts were the best they've been in a while. Pumps were just silly. I've been staying hard all day long (my muscles that is ;P). Vascularity is something i've never had in the past and now my forearms and biceps are looking vainy as hell when I work out and even slightly when i'm cold.
I still have some lower abdomen bulge (fat) that I am determined to demolish.
jozifp103
New member
Day 57-58
Weekend rest.
as always, rested, ate well, and spent time with the girl. Had a dessert one night after dinner (strawberry cheesecake) and it was delicious. No regrets there, totally worth it. I have not been getting bloated at all after eating which I usually do. My stomach stays flat despite eating junk food. That is an effect of the s4 that I like.
I have 1 more week left of this cycle and will post before and afters with stats for y'all. Stay tuned!
Weekend rest.
as always, rested, ate well, and spent time with the girl. Had a dessert one night after dinner (strawberry cheesecake) and it was delicious. No regrets there, totally worth it. I have not been getting bloated at all after eating which I usually do. My stomach stays flat despite eating junk food. That is an effect of the s4 that I like.
I have 1 more week left of this cycle and will post before and afters with stats for y'all. Stay tuned!
PrinceDianabol
Well-known member
My forearms, shoulders and a bit of chest veins are all popping out now too. S4 seems to increase vascularity nicely... I'm also thoroughly enjoying the muscle hardening effect. Crazy, everything feels rock hard now.
Keen for before/afters! I know mine will be pretty amazing.
jozifp103
New member
How long is your s4 run bro?
PrinceDianabol
Well-known member
Somewhere around 12-14 weeks... I have two bottles but probably drop the dosage over the xmas period.
jozifp103
New member
There ya go. I'm on my 3rd bottle in 7 weeks lol. I started at 75mg and bumped it to 100mg. noticed a difference almost right away. I'd be interested to hear about your run, you rarely see people run sarms that long so it would be interesting.
jozifp103
New member
Thats all she wrote folks! Thanks for tagging along! Here's my before and after from 8 weeks of cutting on SarmsSearch ostarine and s4. Just a show of what SARMS are capable of.
View attachment 560070View attachment 560071View attachment 560072
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