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  1. #1
    RX MEMBER bert's Avatar
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    Default Bert's Osta-Rx log

    My Osta-Rx log will begin today. I will be following a diet that is 40-50-10 but will vary slighty on non-training days. If you want the specific foods pm me and I will shoot them to you or I will post them tommorow. Current training has a powerlifting base with hypertrophy specific training as well. I will go into greater detail after each training session. I have tried this product before but, from another source so I am very interested in comparing the two. I loved the results the first time I tried it and I also am a big fan of IML products. I will be following the recommended dosage.
    Stats
    Age:39
    Weight : 237
    Bodyfat: 9%

    My split is as follows:
    Sunday
    Chest focus (5-3-1 protocol, then 5*10)
    Assistance work (Delts, Back)
    Hypertrophy (Bis, Tris)

    Monday
    Calves
    Hams
    Quads

    Wednesday
    Back focus (5-3-1 protocol, then 5*10)
    Assistance work (Chest, Biceps)

    Thursday
    Delt Focus (5-3-1 protocol, then 5*10)
    Assistance work (Chest, Back, Triceps)
    Calves

    Off days will consist of light cardio work, walks, playing sports with the kids, pretty much anything to stay active and burn some calories.

  2. #2
    Chemistry Experiment heavyiron's Avatar
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    Right on brother!

    Here is some motivation;



    All posts are for entertainment and may contain fiction. Consult a doctor before using any medications. heavyiron does not advocate readers engage in any illegal activity.


  3. #3
    RX MEMBER bert's Avatar
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    Only my second day on Osta-Rx but, I wanted to go ahead and post my training so we can see how it progresses. I hit quads and hams tonight.
    Smith Mach squats
    Warm ups
    315*5, 335*5, 365*5
    225 for 5 sets of 10
    Leg Press
    6 plates for 3 sets of 10 (3 second negatives)
    Seated leg curls
    160*8, 180*8, 200*8, 220*8
    Lying leg curls
    100 for 3 sets of 8
    Light ab work

  4. #4
    RX MEMBER stbroering's Avatar
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    Nice leg day. I feel negatives on the leg press are very beneficial. After seeing John Meadows youtube video im incorporating 1 1/2's on the smith squat. It fries the legs. Interested to compare notes on the product with you.

  5. #5
    BARBARIAN BROTHER The Neck's Avatar
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    In for the ride, solid log thus far.
    IronMagLabs 15% Off Coupon Code = TheNeck15


    Blackstone Labs 10% Off Coupon Code = TheNeck10

  6. #6
    RX MEMBER bert's Avatar
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    Default

    Had a solid delt day on Thursday but, was way to busy to post so I will catch that up this week.
    Chest and assistance work was Sunday. Shoulders were a little tight but, still a pretty solid workout.
    Bench press 295*3, 315*3, 325*3 then 5*10 with 185
    Incline Hammer 230*10, 250*10, 10
    Side Lateral 35*10*3
    Rear delt laterals 30*12*3 with hanging swings for 20 reps after each set
    JM Press on Smith machine 135*10*5 (3 sets were done with explosive reps, 2 sets were done with 3 second negatives)

    So far the only sides I have experienced were headaches on day 3, the same as my previous experience. Only this time they went away. The other Osta I have tried they never went away so I discontinued use.

  7. #7
    RX MEMBER bert's Avatar
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    Leg day
    Training started good. Smith machine squats felt comfortable throughout all warm ups. During my first set I felt a strain in my glute on the last rep. I continued on but kept reps shallow during my assistance exercises. Weight is slightly down to 235.5. Appearance is definitely more full looking. I will try to post pics Thursday. Calf exercises are done very controlled and lower weight due to previous surgeries on both ankles to repair torn tendons.
    Smith squats 315*5, 365*2 225*3*10 (all reps done with a 3 sec negative)
    Leg Press 6pps*10*3 (3 sec negative on all reps)
    Hammer leg extension 180*12*3
    Leg curl 100*8, 110*8, 120*8, 130*8
    Hamstring raise on hyperextension bench BW*12, BW*12, then 8 partials
    Close grip pulldown to lower chest 180*8*3
    Seated calf 45*8 hard contractions, then 12 partials, then bw calf raise
    Standing calf raise 140*8 hard contractions, then 12 partials, then bw calf raise

  8. #8
    RX MEMBER bert's Avatar
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    Another good training day considering the amount of calories I took in and my activity level before training. I would also say libido is up slighty maybe more next week. I am a little over one week into my Osta-Rx run. Rest period is 1 minute on back work and 45 seconds on arm work.
    Back and some bicep work
    Chins 3*10 with bodyweight
    Bent rows 135*12, 225*12, 275*8, 295*8, 315*8
    Deadlift 315*5,5,5 (stop about 3 inches short of the ground)
    Shrugs 315*8,8,8
    Hammer curls 40*8,45*8,50*8 (1 second pause mid rep)
    Cable curls with cambered bar 100*12, 110*12,12 (3 second negative)
    Machine preacher curl 60* 2sets of 21's (pump on these was actually painful)

  9. #9
    RX MEMBER bert's Avatar
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    Weight is down to 234.

  10. #10
    RX MEMBER bert's Avatar
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    Shoulders very tight for chest day. Once I got past bench press I felt pretty good. Rest periods of 60 seconds on chest and delt work. 45 seconds on tricep work. Tricep pump was very good and they are sore today.
    Bench press 275-6,6,6
    Incline hammer 230*10,10 270*10
    Dips supersetted with side laterals
    BW*12,12,12
    Side laterals 35*10,10,10 then 50 for 20 swing reps
    Rear laterals 35*12,12,12 then 35 for 20 swing reps
    JM Press for triceps on smith machine
    105*20, 135*15, 155*10
    Pushdowns
    100*15, 110*12,12
    Overhead cable extension
    65*12,12,12

  11. #11
    PENCILNECK deathroll's Avatar
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    hows your blood pressure?

  12. #12
    RX MEMBER bert's Avatar
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    No problems at all.
    Quote Originally Posted by deathroll View Post
    hows your blood pressure?

  13. #13
    RX MEMBER bert's Avatar
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    Quads, calves and hams. Weight was 236 this morning. Went with a little more volume tonight to give my glute a little more time to heal. I pulled it slightly last week. I actually enjoyed the higher volume. I felt like I could train forever.
    Leg press
    2 sets of 10 reps for each 4pps, 5pps. 6pps, 7pps and 8pps. Total of 10 sets, 1 minute rest between sets.
    Hack squat
    225*12, 275*12 drop to 225*8 drop to 135*12
    Leg Extension
    180*12,12
    Leg curl
    110*8, 130*8,8
    Hamstring curl on hyperextension bench bw*12, 12 then 12 partial reps
    Seated leg curls 160*12, 180*12

  14. #14
    BARBARIAN BROTHER The Neck's Avatar
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    Quote Originally Posted by bert View Post
    Quads, calves and hams. Weight was 236 this morning. Went with a little more volume tonight to give my glute a little more time to heal. I pulled it slightly last week. I actually enjoyed the higher volume. I felt like I could train forever.
    Leg press
    2 sets of 10 reps for each 4pps, 5pps. 6pps, 7pps and 8pps. Total of 10 sets, 1 minute rest between sets.
    Hack squat
    225*12, 275*12 drop to 225*8 drop to 135*12
    Leg Extension
    180*12,12
    Leg curl
    110*8, 130*8,8
    Hamstring curl on hyperextension bench bw*12, 12 then 12 partial reps
    Seated leg curls 160*12, 180*12

    High volume heavies are always a solid change up.
    IronMagLabs 15% Off Coupon Code = TheNeck15


    Blackstone Labs 10% Off Coupon Code = TheNeck10

  15. #15
    PENCILNECK deathroll's Avatar
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    good to hear

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