Sarmssearch.com 8 weeks LGD log (sponsored)

[extremu]

My stats:
Age: 27
Height: 1.76m
Weight: 79,7 kg
Sport: Olympic Weightlifting

Best Lifts Raw(and natty) Before Cycle, no belt or sleeves/wraps
Back Squat(ATG): 164kg
Front Squat(ATG): 140kg
Deadlift:190kg
Snatch Deadlift:160kg
Bench Press(really close grip):105kg
Press:70kg
Dips:45kg x 3 reps
Pull Ups: 48kg x 3 reps

Goals: My main goal is get stronger and increase my lifts, im on off season of olympic weightlifting, I will workout from 5 to 9 sessions/week. I will Squat, Deadlift/Pull everyday, alot of compound movements, and 2 or 3 bodybuilding acessories, in the last 4 weeks I will start max out my squat(front, pause, 2 or 3 rm etc) everyday(7 times a week). With all the volume, I will build some lean mass for sure.

Injuries: The last 12-24 months was really bad for me.
September 2013 - July 2014: Left wrist pain, can't front squat or clean weights around 80% or more.
May 2014 - August 2014: Right Shoulder Tendonitis, in that time I can't even press a 20kg bar without pain.
June 2014 - December 2014: Right Knee pain, no heavy squats.
February 2015 - April 2015: Left Hip Impigenment, I run a Smolov JR for back squat with hip pain, PR my squat and then top any kind of squats for one month and a half.
Junhe 2015 - Present: Right Ankle tendonitis, 6 weeks without any squats again, I just start squat again last week without any pain, but with some restriction in ankle movement.

LDG Dose: 4mg/day , I want to start low and build up in the course of weeks, and try to the sweet spot for me

Let the party begins

 

[extremu]

Day 1: 4mg 30mins before AM workout

Weight: 79,7 kg

AM Workout(sets x reps)
3x10 Good Mornings 40kg
4x9 Flat Bench Rows 78kg
6x6 Klokov Trapy 55kg and 1x4 70kg

PM Workout
Good Morings: 1x10 40kg / 1x6 60kg
Deadlifts: 1x5 100kg / 1x5 120kg / 1x5 140kg / 5x5 150kg
Dips: 6x10 5kg
GHD Back Extensions with Bar Behind the Neck: 3x10 20kg / 1x10 30kg / 1x10 40kg

I felt really good during both workouts, nothing to say ATM, I recover well between sets, but it's place ofc, no Squats today. I went late for a PM workout and my GF was using the squat rack, I just did deads instead of squats(I have planned 10set of 3 slow eccentric + 3 slow eccentric paused).

I should notice LDG in how many days?

 

[Yjyankee]

Welcome to the board! Nice lifts dude! I've not used LGD yet, so I can't answer that question. I'll definitely be following this to see how it treats you!

 

[extremu]

Day 2: 4mg 1h before AM workout

Weight: 79,5 kg

AM Workout(sets x reps x kg)
Good Mornings - 1x5 50kg / 1x5 60kg / 5x6 70kg
Close Stance Back Squats with heels elevated - 3x3+3 70kg / 3x3+3 90kg / 4x3+3 110kg (3reps with slow eccentric and fast up + 3 reps with slow eccentric, pause on bottom for 3s and fast up, I really focus to use mainly my quads)
Deficit Strict Handstand Push Ups - 5x5 up to 8" deficit

PM Workout
Wide Grip Strict Pull Ups - 3x10
Wide Grip Behind the Neck Strict Pull Ups - 2x5
French Press - 3x8 35kg
Plate Tricep Extensions - 3x12 20kg
Barbell Side Bend(obliques) - 4x10 each side 50kg
Weighted Planks - 2:40s total time with 10kg on my back
Ab rollout - 2x10 on knees

Sleep really well last night, wake up feeling good, my back was a bit beated up from yesterday, I used to do good mornings 5x6 with 80 or 85kg, but today, 70kg feels like 85kg.
Squats went good, I rested only 1min between sets in the first six sets, but need to rest 1:30 for the last 4 sets, I usually need to rest 2 to 2:30 in this time of squats, I don't know if it's LGD kicking in, or just placebo.
I don't remeber but i think I PR my 8" deficit HS push ups, tghe best before was 3 reps, I get 5 easy reps today.
Nothing to say on PM workout after 4h at the beach, easy exercises because tomorrow will be hard on total volume.
BW stays almost the same.

 

[extremu]

Day 3: 4mg 30mins before AM workout

Weight: 79,6 kg

Sleep: Good, almost 7h

Supression: Don't notice anything yet

AM Workout(sets x reps x kg)
Single Leg Good Mornings - 2x10 each leg
Bench Row - 5x7 83kg
Close Grip Incline Bench Press - 3x10 40kg / 3x10 50kg / 4x10 60kg with stop on chest
EZ Bar Bicep Curls - 5x10

PM Workout
Pause Back Squats - 5x5 135kg (PR)
Jerk Dips - 3x5 100kg / 3x5 120kg / 4x5 140kg
Snatch Deadlift - 4x8 100kg
Klokov Trapy - 3x10 40kg / 2x8 50kg / 2x6 55kg / 3x6 60kg
Wide Grip Lat Pull Downs - 4x10
GHD Back Extensions w/bar BTN - 2x10 20kg

Bodyweight stays the same, my legs are sore in the morning from yesterday workout, I feel really good in the PM workout, I rest only 90s between the first 4 sets of paused back squats and 2:30min before last set, I usually need to rest 3 to 5 mins on this type of squats, I felt my legs stronger or more powerfull coming of of the bottom of the squats. I don't know why, but im really happy all the time since I start taking LGD, I think it increase my mood, love it.

 

[Yjyankee]

Nice lifts man! Love the detail on the log! That's something I'm never able to do. I keep mine probably too simple. Lol. You've got me wanting to try LGD sooner than later!

 

[psizzle_8]

Awesome. I'm following. I LOVE following LGD logs. Always yield impressive results. Good luck to you!

 

[extremu]

Thank you guys.

Here is another update.

Day 4: 4mg in the morning

Weight: 80,1 kg

Sleep: Bad, my legs wake me up all night. Maybe 2 or 3 hours of quality sleep

Supression: Everything is ok at the moment, libido is high.


PM Workout
Sotts Press: 1x5 20kg / 1x5 30kg / 5x5 40kg
Standing Shoulder Press: 3x10 40kg / 3x6 50kg / 1x4 60kg(PR) / 1x3 65kg(PR)
Pause Front Squats: 1x5 60kg / 1x5 80kg / 1x3 100kg / 2x3 110kg (slow eccentric + 3s pause + fast get up = 33X1 Tempo)
Parallel Pin Back Squats: 1x10 110kg / 1x5 130kg / 1x5 150kg / 1x2 160kg(no legs for the 3ed rep)
Rounded Back StiffLeg Deadlifts: 2x8 40kg / 1x8 50kg / 1x8 60kg (I love this excercise, really hit my erectors while stretch my lats, and do wonders for my hips)
AB Rollouts: 4x10 with slow tempo

My bodyweight goes up almost 500g(1.1 lbs), maybe it's water, maybe not, we will see in the next days/weeks. I woke up late and tired, I just skip the AM workout because my legs are sore, I did some ice on my quads before bedtime, but the pause back squats really killed them. After almost 3 weeks without overhead pressing because of some left shoulder pain, today my shoulders feel great, and hit some PRs, im really happy with that because bench and shoulder press are my weakest lifts.

See you tomorrow

 

[Yjyankee]

Good job on the pr's dude!! I've never tried those rounded back stiffleg deads.. Might have to give them a try.

 

[extremu]

Yes, give them a try, use a weight between 20%-30% off your best deadlift, and excute them with a slow tempo, I do 5s on the way down + 2s pause on bottom + 5s on the way up

 

[extremu]

Day 5: 4mg in the morning, 30mins before workout

Weight: 79,8 kg

Sleep: Bad, only 4h.

Supression: Everything is ok at the moment


AM Workout
Bench Rows: 7x5 88kg
Upright Rows: 3x20kg / 3x25kg / 4x30kg
Planks: 3x1min

Really bad day for me, no energy at all, have to skip my PM sessions, because I was too sleepy and feeling beated up.


Day 6: 4mg in the morning

Weight: 80,1 kg

Sleep: Bad, 6h , always waking up during the night with numb hands

Supression: Everything is ok at the moment

Rest Day, no energy to train again, my body is beated up from volume from last week and bad sleep.



Day 7: 4mg in the morning, 30mins before workout

Weight: 80,6 kg

Sleep: Really good, I don't the remember the last time I sleep that well!!

Supression: Everything is ok at the moment


AM Workout
Front Sotts Press 5x5 20kg
Elevated Heels Back Squats: 6x70kg / 6x90kg / 6x100kg / 6x110kg / 6x120kg
Romanian Deadlifts with Balance on forefoot(more work for erectors): 2x6 100kg / 2x6 110kg
Planks: 5x40s

Waking up felling great, went for a easy session before a hard week of training, and enjoy the afternoon to have a cheat meal, my body is crying for it.
My bodyweight is going up, nutrition stays the same.
I hope I can sleep like last night again today. I feel like my muscles are recovering well, but my CNS can't recover with the lack of sleep

 

[extremu]

Day 8: 4mg in the morning

Weight: 80,4 kg

Sleep: Normal, but wake up early and can't fall asleep again, total 4 or 5h of sleep

Supression: Everything is ok at the moment


PM Workout
Front Sotts Press 4x5 20kg / 1x5 25kg
Paused Back Squats w/slow eccentric(4s): 4x100kg / 4x115kg / 3x4 125kg
Snatch Deadlift: 4x4 110kg
Klokov Trapy: 3x10 40kg / 1x10 45kg
Strict Press: 4x5 60kg(PR)
Full Body Plank: 5x30s w/10kg on back

The weights starts to feel light, I just throw 60kg overhead like is nothing, easy 5 reps, I think I can get 65kg too, but decide to go for quality reps, next time I will get 65kg for sure.
I feel with energy today even with only 4 or 5h of sleep. I'm loving LGD so far.

 

[Yjyankee]

Great updates on the log man! Loving the detail and updates. Sorry to see you're not getting enough good sleep! Personally, if I get 5 hours or more, I'm excited!! Lol.

 

[Yjyankee]

Question: are you still only running this at 4mg a day? Have you considered bumping it up?

 

[extremu]

Yes, I'm will keep run 4mg a day for 4 weeks, and then add 1mg each week, last week will be 8mg.

 

[extremu]

Day 9: 4mg in the morning

Weight: 81,2 kg

Sleep: Normal, 6h, again, wake up early and can't fall asleep again.

Supression: Everything is ok at the moment


PM Workout
Paused Back Squats w/slow eccentric(4s): 4x100kg / 4x115kg / 2x3 131kg
Deadlift: 5x70kg / 5x110kg / 5x130kg / 5x150kg / 5x170kg / 3x190kg(PR) / 1x200kg(PR)
Upright Rows: 4x10 30kg
Behind the Neck Strict Press: 3x10 30kg
Plate Tricep Extensions:3x10 15kg
Ab Rollouts: 3x10
Side Bends: 3x10 e/s 35kg

Good lifting day, PR my deadlift, I'm happy with that.
A friend of mine text me after training with a sms like this: "Man, the girls on the gym are getting crazy about your butt and legs, they can't stop staring at your butt" no homo!!!!
During my training session I ear some laughts between girls while I'm walking around between sets. I usually train in my garage alone, but today I was out of town, and workout at my friend's gym.
Looks like LDG, squats, and deadlifts are doing they job, and compression shorts/tights too.

 

[Yjyankee]

Lol. Good feeling knowing you're being admired. Haha.

 

[cybrsage]

Nice! I love logs, I will be following.

 

[jozifp103]

Setting PR's left and right....NICE

 

[extremu]

Day 10: 4mg in the morning

Weight: 80,9 kg

Sleep: Good 6h of sleep

Supression: My balls are a bit smaller, but I'm felling good.


PM Workout
5x5+5 Front Sotts Press + Back Sotts Press: Up to 30kg (I use this exercise to warmup and work on mobility)
Paused Back Squats w/slow eccentric(4s): 4x100kg / 4x115kg / 3x3 125kg
Romanian Deadlift: 5x70kg / 5x100kg / 5x120kg / 4x4 140kg (Easy)
Weighted Dips: 4x8 40kg / 8x45kg(PR) / 5x50kg(PR)
Weighted GHD Back Extensions: 5x10 20kg (bar behind the neck)

Ok, this shit is real, I feel like I can set PR's in every exercise I do, but I need to stop adding weight because I don't want to hurt my tendons, so I do more reps instead of add more weight.
The recovery between sets are on point, I'm just resting 60s, before LGD I rest between 2-3mins.