B1GJACK422
New member
Hey guys (and gals),
I’ve decided to keep (somewhat) of a log, it will not go into great detail, about EVERYTHING, but hopefully it will be enough to help out myself and others a little.
As much as I'd like to post pics, unfortunately I will not be able to; anytime soon. Due to my career and present location (and being very recognizable - too many tattoos). Possibly after this stint here, I'll follow up with some before and after pics.
As always, please chime in, if you think I can tweak anything or just stop-by to drop a line.
Note: I am approx. 2 weeks in now, 1st week sucked due to sickness
STATS: 31yrs old / 6’4” / 252lbs / @17% BF / Training for 5 years/ Seriously for past 17 months (with diet lacking previously)
Diet: (Logging approx. 2000-2200 calories, 110-120g fat/30-40g carbs/200-220g protein – eating 3-4 times a day
Training: – I would appreciate and will take advice to better results
I rest approx. 60-70 secs between sets & 2-3 min between exercises
4 days a week weight training / 4+ days a week cardio/ Abs/Core after WO’s
Mon – Chest & Tris
Tues – Back & Bi’s
Wed – Off
Thur – Chest or Shoulders &/or Bi’s
Fri – Legs, FullBody (Squats/Deads/Pulls/Pushes) * Shoulders (Depends on Thur)
Sat & Sun - Off
Supplements: Weeks 1-12
Test E - 500 ew / Mon (am) / Thur (pm)
Adex - .25 eod – up to PCT
Letro – ready, If needed
Weeks 5 – 12
HCGenerate
*Also have 8 wks worth of Anavar - oxandrolone (100 ed) - * due to BF% being too high, will run on a later cycle
Weeks 14-16
Unleashed & Post cycle (Possibly HCGenerate as well)
Have nolva on-hand (Crap, I know *had for a while)
After PCT – Bridge
Whey (PWO) and Casein (4th meal) before bed
Multi Vit
Fish Oil
BCAA
ConCrete Creatine
C4 (Pre-WO)
Bullet Proof
OK….No time like the present.
*Starting week 2 will note weights for progress*
4/1 Mon – No pin, feeling like I have the flu…..Hit gym, Chest &
Tri’s….not a great workout out (Sick but managed to get it in/Cardio for 30 Min
4/2 Tue – Still sick but hit the gym regardless, Back & Bi’s and actually Not too bad/Cardio for 35 min
4/3 Wed – Gym Off/Cardio 45 min
4/4 Thur – Feeling a lot better…1st Pin (25g pin 1 ½ “ in Right Glute) All went great, Hit the gym, Back and Bi’s again/Cardio 45 min
4/5 Fri – No PIP, swelling, nothing (like I didn’t pin at all) hit the gym, Legs, Full Body….Great WO/ ended it with Cardio 20 min
4/6 & 4/7 – OFF Days, Feel pretty good/ Cardio 30 min
4/8 Mon – 2nd Pin in left glute, all went well/hit the gym, great WO/Cardio 40 min
Chest
Peck Dec - 4 sets/ 8reps / 160lbs/180lbs/180lbs/180lbs
Bench Press - 4/ 10-8-8-8/ 135lbs/225lbs/225lbs/225lbs
Incline DB Press – 4/ 8/ 75/70/70/65
Decline Bench – 4/ 8/ 135/135/135/135 (felt weak)
Bench Pull-Over (Curl Bar) 4/ 8/ 60/60/50/50
Tri’s
Rope overhead – 4/ 10/ 110/100/100/90
Skull Crushers – 4/ 12/ 60/60/50/50
*Superset w/ Skull Crusher* Close-Grip Press 4/ 12/ 60/60/50/50
Standing overhead curl bar – 4/ 8/ 50/50/40/30
Cable Pulldowns (1 handed) – 4/ 8/ 20/20/10/10
4/9 Tue – All good, hit the gym and cardio after for 40 min
Back
T-Bar Rows (V-Grip) 4/ 10/ 180/135/135/135
Face-Pulls – 4/ 10/ 120/120/100/100
Seated (fixed) Rows – 4/ 8/ 160/140/140/120
Lat Pulldowns – 4/ 8/ 80/80/70/60
Bi’s
DB Curls – 4/ 8/ 45/45/40/40
Hammer DB Curl – 4/ 8/ 40/35/35/35
Reverse Curls – 4/ 8/ 30/25/25/20
Preacher Curls – 4/ 8/ 60/50/40/30
*Superset w/ preachers* Seated Isolated Curls – 4/ 8/ 20/20/15/15
4/10 Wed – Day Off and feeling like I need it……But at the same time, feels like I miss the gym/No Cardio/, Libido is up and I do feel good. I can’t wait until tomorrow……
4/11Thur - *Pin tonight* thinking of pinning the thigh but was wondering If the glute (Still no soreness at all) would be a bad idea….
I was thinking I would take some measurements this weekend as well……
*Pinned, all good, hit the gym and felt great.
Shoulders
Felt like some DB Shrugs to start it off - 4/ 8/ 100's/100's/95's/95's
Military Press - 4/ 10/ 95/95/85/85
Front DB Lats - 4/ 10/ 30/30/25/25
Side DB Lats - 4/ 10/ 35/30/30/25
DB Presses - 4/ 10/ 55/55/50/45
Plate Raises - 3/ 8/ 45/35/35/35
Bi's
DB Curls - 4/ 10/ 45/45/40/40
DB Hammers - 4/ 10/ 40/40/35/35
Curl Bar - 4/ 8/ 60/50/50/40
Machine Curls (Rope) - 4/ 10/ 100/90/90/90
Iso Curls - 4/ 10/ 30/25/25/20
4/12 Fri - Feeling good, really good and can't wait to go to work tonight in the gym........
I’ve decided to keep (somewhat) of a log, it will not go into great detail, about EVERYTHING, but hopefully it will be enough to help out myself and others a little.
As much as I'd like to post pics, unfortunately I will not be able to; anytime soon. Due to my career and present location (and being very recognizable - too many tattoos). Possibly after this stint here, I'll follow up with some before and after pics.
As always, please chime in, if you think I can tweak anything or just stop-by to drop a line.
Note: I am approx. 2 weeks in now, 1st week sucked due to sickness
STATS: 31yrs old / 6’4” / 252lbs / @17% BF / Training for 5 years/ Seriously for past 17 months (with diet lacking previously)
Diet: (Logging approx. 2000-2200 calories, 110-120g fat/30-40g carbs/200-220g protein – eating 3-4 times a day
Training: – I would appreciate and will take advice to better results
I rest approx. 60-70 secs between sets & 2-3 min between exercises
4 days a week weight training / 4+ days a week cardio/ Abs/Core after WO’s
Mon – Chest & Tris
Tues – Back & Bi’s
Wed – Off
Thur – Chest or Shoulders &/or Bi’s
Fri – Legs, FullBody (Squats/Deads/Pulls/Pushes) * Shoulders (Depends on Thur)
Sat & Sun - Off
Supplements: Weeks 1-12
Test E - 500 ew / Mon (am) / Thur (pm)
Adex - .25 eod – up to PCT
Letro – ready, If needed
Weeks 5 – 12
HCGenerate
*Also have 8 wks worth of Anavar - oxandrolone (100 ed) - * due to BF% being too high, will run on a later cycle
Weeks 14-16
Unleashed & Post cycle (Possibly HCGenerate as well)
Have nolva on-hand (Crap, I know *had for a while)
After PCT – Bridge
Whey (PWO) and Casein (4th meal) before bed
Multi Vit
Fish Oil
BCAA
ConCrete Creatine
C4 (Pre-WO)
Bullet Proof
OK….No time like the present.
*Starting week 2 will note weights for progress*
4/1 Mon – No pin, feeling like I have the flu…..Hit gym, Chest &
Tri’s….not a great workout out (Sick but managed to get it in/Cardio for 30 Min
4/2 Tue – Still sick but hit the gym regardless, Back & Bi’s and actually Not too bad/Cardio for 35 min
4/3 Wed – Gym Off/Cardio 45 min
4/4 Thur – Feeling a lot better…1st Pin (25g pin 1 ½ “ in Right Glute) All went great, Hit the gym, Back and Bi’s again/Cardio 45 min
4/5 Fri – No PIP, swelling, nothing (like I didn’t pin at all) hit the gym, Legs, Full Body….Great WO/ ended it with Cardio 20 min
4/6 & 4/7 – OFF Days, Feel pretty good/ Cardio 30 min
4/8 Mon – 2nd Pin in left glute, all went well/hit the gym, great WO/Cardio 40 min
Chest
Peck Dec - 4 sets/ 8reps / 160lbs/180lbs/180lbs/180lbs
Bench Press - 4/ 10-8-8-8/ 135lbs/225lbs/225lbs/225lbs
Incline DB Press – 4/ 8/ 75/70/70/65
Decline Bench – 4/ 8/ 135/135/135/135 (felt weak)
Bench Pull-Over (Curl Bar) 4/ 8/ 60/60/50/50
Tri’s
Rope overhead – 4/ 10/ 110/100/100/90
Skull Crushers – 4/ 12/ 60/60/50/50
*Superset w/ Skull Crusher* Close-Grip Press 4/ 12/ 60/60/50/50
Standing overhead curl bar – 4/ 8/ 50/50/40/30
Cable Pulldowns (1 handed) – 4/ 8/ 20/20/10/10
4/9 Tue – All good, hit the gym and cardio after for 40 min
Back
T-Bar Rows (V-Grip) 4/ 10/ 180/135/135/135
Face-Pulls – 4/ 10/ 120/120/100/100
Seated (fixed) Rows – 4/ 8/ 160/140/140/120
Lat Pulldowns – 4/ 8/ 80/80/70/60
Bi’s
DB Curls – 4/ 8/ 45/45/40/40
Hammer DB Curl – 4/ 8/ 40/35/35/35
Reverse Curls – 4/ 8/ 30/25/25/20
Preacher Curls – 4/ 8/ 60/50/40/30
*Superset w/ preachers* Seated Isolated Curls – 4/ 8/ 20/20/15/15
4/10 Wed – Day Off and feeling like I need it……But at the same time, feels like I miss the gym/No Cardio/, Libido is up and I do feel good. I can’t wait until tomorrow……
4/11Thur - *Pin tonight* thinking of pinning the thigh but was wondering If the glute (Still no soreness at all) would be a bad idea….
I was thinking I would take some measurements this weekend as well……
*Pinned, all good, hit the gym and felt great.
Shoulders
Felt like some DB Shrugs to start it off - 4/ 8/ 100's/100's/95's/95's
Military Press - 4/ 10/ 95/95/85/85
Front DB Lats - 4/ 10/ 30/30/25/25
Side DB Lats - 4/ 10/ 35/30/30/25
DB Presses - 4/ 10/ 55/55/50/45
Plate Raises - 3/ 8/ 45/35/35/35
Bi's
DB Curls - 4/ 10/ 45/45/40/40
DB Hammers - 4/ 10/ 40/40/35/35
Curl Bar - 4/ 8/ 60/50/50/40
Machine Curls (Rope) - 4/ 10/ 100/90/90/90
Iso Curls - 4/ 10/ 30/25/25/20
4/12 Fri - Feeling good, really good and can't wait to go to work tonight in the gym........