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Thread: Bert's Osta-Rx log
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04-16-2012, 01:42 PM #1
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.
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04-16-2012, 09:32 PM #2
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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.
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04-17-2012, 10:28 PM #3
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
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04-19-2012, 07:06 AM #4
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.
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04-19-2012, 09:47 AM #5
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04-23-2012, 07:42 AM #6
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.
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04-23-2012, 10:05 PM #7
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
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04-27-2012, 08:13 AM #8
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)
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04-27-2012, 10:12 AM #9
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04-30-2012, 01:26 PM #10
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
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04-30-2012, 09:39 PM #11
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04-30-2012, 09:57 PM #12
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04-30-2012, 10:01 PM #13
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
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05-01-2012, 09:00 AM #14
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05-03-2012, 09:23 PM #15
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