BIG gym session this morning to finish the week off. Upper body felt tired from the weeks training but today was leg day so all good. Saturday is the only day of the week that I don’t train fasted. I ate porridge oats with banana and protein peanut butter before heading to the gym. Saturday is always lifting followed by a team based workout…
Back Squats – 4 x 16 @ 70kg (155lbs)
DB Walking Lunges – 4 x 16 @ 45kg (100lbs)
R.D.L – 3 x 10, 6, 4 @ 70kg, 90kg, 120kg (265lbs)
Good Mornings – 3 x 10, 6, 4 @ 50kg, 54kg, 56kg (123lbs)
Standing Calf Raise – 5 x 15 @ 55kg (121lbs)
1km run buy in…
10 DB Thursters @ 45kg (99lbs)
800m run buy in…
5 C&J @ 60kg (132lbs)
15secs dead hang hold
15secs DB front rack hold
Workout felt savage as I was performing it but I was happy with the score, the runs felt good and I didn’t feel overly gassed. My lifting numbers aren’t great but I’m starting the program at a modest pace as I haven’t lifted this much in a few years. More room for improvement.
Into week 2 of my lifting cycle, felt good again this morning. Not really noticing any strength increases at the moment. I’ve read multiple times that these particular sarms can take around two weeks for the user to see any difference in body composition and strength. I do feel slightly leaner today with my lower abs looking more prominent. Also my arms feel a bit more pumped. Weight hasn’t changed a significant amount since the beginning of the cycle.
Two weeks into the 12 week cycle. Wouldn’t say I’m noticing any big strength increases yet. Increased the weights in the gym this morning but wasn’t always able to hit the 12 reps on every set. HIIT cardio day tomorrow so we’ll see how that feels. Weight has stayed the same since beginning the cycle which is a little disappointing.
Cardio HIIT training this morning. Felt good during the workout. Don’t feel that the sarms are effecting my cardio in anyway, which is good. On a side note, I’ve seen a few people discussing the taste of the liquid sarms. They are fine tasting to me, kinda a little sweet and I don’t need a chaser. Just wanted to drop that in here.
Second chest/back session of the week today. Hitting the same weight and reps on the bench. Hit an extra rep on my DB incline press then did a few drop sets. Cable pull overs felt better today. Upped the weight on the Pendlay row to 4 x 12 @ 77.5kg (171lbs). Increased the sets of deadlifts by 2.5kg (5.5lbs). Nothing really to note in terms of strength increases.
Seem to be hitting around a 2.5lbs increase per session on most of my isolation lifts. I started my compound lifts at moderate weights so they are steadily increasing 10lbs per session. I wouldn’t say I’m feeling stronger yet but not even three weeks into the cycle so still expecting much more of a strength increase. Felt lean today and took a decent picture in the changing room post workout, maybe it was the lighting but I looked more cut, even though I’m still on 4000cals a day.
Had to scale the weights back today to hit all the reps and keep good form. Didn’t feel the best today, slight bit of lethargy starting to set in. Not feeling any strength increases. Hoping to bounce back tomorrow morning and hit some good numbers on shoulders.
Back to feeling good in the gym this morning. I’ve just started a new job so I’m having to get my workouts done in an hour, which means having to take shorter rest periods. It’s increased the intensity of the workouts and the lifting has stayed consistent. Still no change on my weight so I’m planned on upping my calories again for a week starting tomorrow, then I’ll re-evaluate.
Upped my calorie intake yesterday to 4300cals, keeping that up could be difficult. I stuck between two mindsets at the moment. I want this cycle to form more of a recomp before my holiday to Aruba in September. Should I drop below maintenance and hope that the sarms can prevent any muscle loss, allowing me to look leaner? Or should I try and maintain by calorie surplus and cut the extra fat mass I might gain 3-4 weeks out?