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Epistane, Full Body Waterbury Style Training Log

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Richuation
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2011/04/04 16:46:39 (permalink)
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Epistane, Full Body Waterbury Style Training Log

Hi All, starting an Epistane cycle today and thought id do a new journal to document the progress (or lack thereof lol).
 
Background
Been training about 3 years, some of the time spent soley concentrating on Weights training, the last 2 years has been more geared towards supplementing my Brazilian Jiu Jitsu training so ive used weights in more of a strength and conditioning way instead of hypertrophy based.
 
Routine
For this cycle im going to do a pure hypertrophy based routine around the principles of Chad Waterbury. The routine design is my own but heavily influenced by previous routines of his ive tried and sticking to his Set/Rep bible.
 
Monday
Compounds:
Barbell Flat Bench Press
Curl Grip Chins
Dumbbell Standing Overhead Press
Dumbbell Single Leg Squat
Isolations (Optional):
Shrugs
Incline Flys
Seated Calf Raise
 
Tuesday, Thursday & Saturday
Either
15-20 minutes Medium Intensity Cardio or
Brazilian Jiu Jitsu Training or
Ab Work or
Rest
 
Wednesday
Compounds:
Dead Lift
Wide Grip Chins
Dips
Push Press
Isolations: (Optional)
Face Pulls
Cable Crossovers
Curls
 
Friday
Compounds:
Squat
Dumbbell Low Incline Bench Press
Dumbbell Bent-over Row
Dumbbell Stiff Legged Deadlift
Isolations (Optional):
Seated Cleans
Lateral Raises
Skull Crushers

Sunday
Rest
 
Sets/Reps/Loading
For the compound exercises i'll do 3-5 sets of between 8-12 reps. Aiming for a rep range between 36-50 as prescribed in Waterburys Set/Rep Bible. The load will be 70-80% of 1 Rep Max. Isolations are optional and dont have to be completed depending on how im feeling. Will shoot for about 2-3 sets of 10-15 reps with these. I never train to failure and weights are kept consistent for all sets.
 
Diet
I'll be the first to admit my diet isnt perfect but its quite well structured and its not doing too badly so il stick with it. Getting as much protein as i can stomach and plenty of calories while im on this. A typical day may look like:
 
7.00am
MP Total Gainer Shake
Banana
Multivitamin & Essential Fatty Acid Supplement
 
9.45am
Tin of Tuna
Wholemeal Tortilla Wrap
1 Fruit
 
12.30pm
Tin of Tuna
Wholemeal Tortilla Wrap
1 Fruit
Roast Chicken 65-100g
Packet of Dry Roasted Peanuts
 
3.30pm
MP Total Gainer Shake
Banana
 
5.30pm
Training
 
6.30pm
MP Whey Protein with Malodexterin in water
 
7.30pm
Evening Meal e.g. Tuna/Turkey/Fish/Chicken with Wholemeal Pasta/Rice/Jacket Potato & Veg or Fruit
 
10.30pm
MP Impact Milk Isolate Shake with Skimmed Milk
 
Cycle
I'll be using IBE Epistane. Start off with 30mg a day aiming for 4 weeks. I may up the dose to 40mg and/or extend to 6 weeks depending on how im getting on. 
 
Think thats about it. Feel free to drop in and advise me or just have a butchers at how im getting on.
 
Rich
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    Richuation
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/04 19:01:30 (permalink)
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    Week 1 - Monday 4 April
     
    Decided to weigh today to start things off. Used the Health Point kiosk in my work as the scales seem to be pretty accurate. The body fat thing is just a hand held reader so prob isnt right. I had my clothes on and was after breakfast but i thought if i weighed the same time each week it would give me a pretty good idea.
     
    Stats:
    Age: 24
    Height: 5 foot 9
    Weight: 13 stone 2 lbs/83.63kg/184lbs
    Body Fat Content: 18
    BMI: 27
     
    Training:
    Barbell Flat Bench Press - 70kg - 12, 12, 10, 10
    Curl Grip Chins - Bodyweight - 12, 12, 12, 12
    Dumbbell Standing Overhead Press - 17.5kg - 12, 12, 12
    Dumbbell Single Leg Squat - 10kg - 10, 10, 10
    Dumbbell Shrug - 42.5kg - 15, 15, 15
     
     
    #2
    Richuation
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/06 21:40:34 (permalink)
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    Week 1 - Tuesday 5 April
     
    Training:
    Cross Trainer - 20 minutes
    Ab Circuit (50 Twists, 25 Crunches, 25 Kickouts) - 3 Circuits
     
    Week 1 - Wednesday 6 April
     
    Training:
    Squat - 90kg - 10, 10, 10, 10
    Dumbbell Low Incline Bench Press - 25kg - 12, 12, 12, 12
    Dumbbell Single Arm Bent-over Row - 35kg - 12, 12, 12, 12
    Dumbbell Stiff Legged Dead Lift - 17.5kg - 10, 10, 10
    Dumbbell Seated Cleans - 10kg - 15, 15, 15
    #3
    Richuation
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/07 21:39:52 (permalink)
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    Week 1 - Thursday 7 April
     
    Training:
    Cross Trainer - 20 minutes
    Ab Circuit (50 Twists, 25 Crunches, 25 Kickouts) - 3 Circuits
    #4
    jw390898
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/08 10:46:41 (permalink)
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    Watching along.
    #5
    theITman
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/08 10:48:55 (permalink)
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    Yeah me to, same height as me im intersted to see what happens...
     
    Any starting pics taken for comparrison?
    #6
    Richuation
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/09 13:24:55 (permalink)
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    Thanks guys. Feeling fine after the 1st 5 days. Averaging 3-4g per kilogram bodyweight so hoping that my diets nailed. Been eating a lot more clean calories since ive started and already noticing a little difference in the fullness of the muscles. Will try get a pic up later.
     
    What would you advise for PCT? I have Nolva handy so could use that 60/40/20 or go for an OTC stack such as Triazole/Activate Xtreme and Lean Xtreme?

    Week 1 - Friday 8 April
     
    Training:
    Cross Trainer - 5 minute Warm up
    Dead Lift - 110kg - 10, 10, 10, 10
    Wide Grip Pulldowns - 77.5kg - 12, 12, 12, 12
    Dips - Bodyweight - 12, 12, 12, 12
    Barbell Bradford Press - 40kg - 12, 12, 12
    Face Pulls - 6 plates - 15, 15, 15
    Cable Crossovers - 3 plates - 15, 15, 15
    EZ Bar Curls - 30kg - 15, 15, 15
     
    Week 1 - Saturday 9 April
     
    Training:

    Cross Trainer - 20 minutes
    Ab Circuit (50 Kickouts, 25 Crunches, 25 Kickouts) - 3 Circuits
    #7
    Richuation
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/13 16:49:31 (permalink)
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    Week 1 - Sunday 10 April
    Rest
     
    Week 2 - Monday 11 April
     
    Stats:
    Age: 24
    Height: 5 foot 9
    Weight: 13 stone 4lbs/84.54kg/186lbs (+2lbs)
    Body Fat Content: 18
    BMI: 27
     
    Training:
    Dumbbell Low Incline Bench Press - 27.5kg - 12, 12, 12, 12  (+5kg)
    Curl Grip Chins - Bodyweight +2.5kg - 12, 12, 12, 12  (2.5kg)
    Dumbbell Standing Overhead Press - 17.5kg - 12, 12, 12, 12 (+12 reps)
    Dumbbell Lunges - 7.5kg - 10, 10, 10
    Dumbbell Shrug - 45kg - 15, 15, 15 (+5kg)
    Cable Crossovers - 4 plates - 15, 15, 15 (+1 plates)
     
    Week 2 - Tuesday 12 April
     
    Training:
    Cross Trainer - 20 minutes
    Ab Circuit (50 Twists, 25 Crunches, 25 Kickouts) - 4 Circuits
     
    post edited by Richuation - 2011/04/13 19:07:48
    #8
    Richuation
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/13 19:06:42 (permalink)
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    Week 2 - Wednesday 13 April
     
    Training:
    Dips - Bodyweight +2.5kg - 12, 12, 12, 12 (+2.5kg)
    Wide Grip Pulldowns - 80kg - 12, 12, 12, 12 (+2.5kg)
    Push Bradford Press - 42.5kg - 12, 12, 12, 12 (+2.5kg &12 reps)
    Dumbbell Stiff Legged Deadlift - 20kg - 12, 12, 12 (+5kg)
    Face Pulls - 7 plates - 15, 15, 15 (+ 1plate)
    EZ-Bar Curls - 32.5kg - 15, 15 (+2.5kg)
    Dumbbell Incline Flys - 10kg - 15, 15
    #9
    Richuation
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/16 17:14:05 (permalink)
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    Week 2 - Thursday 14 April
     
    Cross Trainer - 20 minutes
    Ab Circuit (50 Twists, 25 Crunches, 25 Kickouts) - 4 Circuits (+1 Circuit)
     
    Week 2 - Friday 15 April
     
    Barbell Flat Bench Press - 75kg - 10, 10, 10, 9, 9 (+5kg)
    Dumbbell Single Arm Row - 37.5kg - 12, 12, 12, 12 (+5kg)
    Seated Cleans - 12.5kg - 10, 10 supersetted with
    Flat DB Flys - 12.5kg - 15, 15.
    DB Lateral Raise - 7.5kg - 12, 10 supersetted with
    DB Shrug - 25kg - 22, 15.
    DB Curl - 7.5kg - 15 supersetted with
    Rope Extensions - 5 plates - 15.
     
    Week 2 - Saturday 16 April
     
    Squat - 95kg - 10, 10, 10, 10 (+5kg)
    Seated Calf Raise - 30kg- 15, 15, 15
    Weight Crunches - 46kg - 30, 30, 30
    #10
    Richuation
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/18 20:43:31 (permalink)
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    Week 2 - Sunday 17 April
    Rest
     
    Week 3 - Monday 18 April
     
    Stats:
    Age: 24
    Height: 5 foot 9
    Weight: 13 stone 6lbs/85.45kg/188lbs (+2lbs)
    Body Fat Content: 18
    BMI: 28
     
    Training:
    Cross Trainer - 5 minutes
    Dumbbell Low Incline Bench Press - 30kg - 12, 12, 12, 12 (+5kg)
    Wide Grip Pulldowns - 84.5kg - 12, 12, 12, 12 (+4.5kg)
    Dumbbell Seated Overhead Press - 20kg, 12, 12, 11, 12 (+5kg)
    Dumbbell Shrug - 47.5kg - 15, 15, 9, 8 (+5kg)
    Dumbbell Hammer Curl - 15kg - 15, 15
    Face Pulls - 6 plates - 15, 15, 15
    #11
    Richuation
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    Re:Epistane, Full Body Waterbury Style Training Log 2011/04/20 20:21:46 (permalink)
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    Week 3 - Tuesday 19 April
     
    Cross Trainer - 20 minutes
    Ab Circuit (50 Twists, 25 Crunches, 25 Kickouts) - 5 Circuits
     
    Week 3 - Wednesday 20 April
     
    Cross Trainer - 5 minute Warm up
    Bench Press - 77.5kg - 10, 10, 10, 9, 9 (+2.5kg)
    Seated Row - 13 plates - 12, 12, 12, 12
    DB Arnold Press - 17.5kg - 12, 12, 12 supersetted with
    DB Shrug - 37.5kg - 15, 15, 15
    DB Incline Fly - 7.5kg - 15, 15, supersetted with
    DB Rear Delt Raise - 7.5kg - 15, 15
    Preacher Curl - 32kg - 10 each arm
    #12
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