Last phase of my LONG cycle......

[Mike P.T.]

Well I've been "on" for some time now and in another 7-8 weeks will be "off." Going to take the whole winter off and just train naturally just like I did last year.(took 6 months "off" from the sauce) BTW - nuts are still ok. Not perfect but that is to be expected anyway. hehehe.

Right now im currently running 250mg sus every 5 days and 150mg fina eod along with femera at 2.5mg eod and once that runs out will continue again with liquidex at just 1mg eod. Also taking 3 pills of md-6 when waking up and 4 on workout days. Only one dose taken with a cup of green tea.

As for diet im realizing I have to start eating healthier. After tonight(I have chicken nuggets in the toaster as we speak. hehehe)for the rest of this cycle I will still eat a good amount but cut out all the desserts and after a certain time cut back on the amounts of carbs. Post cycle im going to be eating on point to help me maintain my muscle and to carry those good habits hopefully into next year as well. Taking my extra vitamins and minerals as well but no other supplements. Protein shakes during this phase is only taken at post workout since I really can't stomach shakes too well. Post cycle will be using glutamine at 30 grams ed(not taking it now although I should but it's positive anti-catabolic effects will be more pronounced during post cycle when my body will be in an extreme catabolic state)and also creatine at 10 grams post workout only. ZMA plus b-12 injections are also an option. Clomid therapy is mandatory of course.

No smoking and no getting drunk during this phase. A drink or two every now and then with my people are ok but gotta change my summer habits.

Currently 5'10 - 223 pounds with a decent bf% im guessing from what the mirror tells me. hehehe At least I still look good with a tight tank top and shorts but abs are not perfect. Oh well summer is over and I had a good time this summer. Now im back to work bouncing and been doing some independant personal training but thinking of getting a job at NY Sport's Club. We'll see how everything goes im so FUCKIN MOTIVATED NOW!!!!!!!!!!!!

 

[Mike P.T.]

Next workout will be on Monday. Have alot of things to do this weekend(involving manual labor)and I won't have the time or the energy.

Deadlifts first then some biceps, and forearms work.

Deadlift weights using wrist straps but no belt or knee wraps:

135-225-315-405-(545/max set)-405-315

Biceps get 3 exercises:

Seated incline dumbell curls (with supination and pronation) x 3
Seated incline hammer curls x 3
Barbell preacher curls x 3

Forearms get 3 exercises:

Barbell reverse wrist curls x 3
Barbell wrist curls x 3
Hammer wrist curls x 3

**Goal deadlift is 600 pounds by the time this cycle is complete.**

 

[Mike P.T.]

I resisted drinking tonight(shit it's saturday and I have friends coming over to relax and drink but im resisting!!!!) and I didn't have a cigarette yesterday or today as well. I also ate really good today. Chicken breasts and rice and also with some pasta for all my meals today. Will still have a cheat day though once a week. Next week on Friday. I can eat anything I want on that day but no sugary drinks.

Gotta take my dose of femera tonight as well. Didn't take it yesterday as I originally planned. Gonna take 2.5mg every third day now. Half life is 50 hours so it will still be in my system good enough by then.

*So 5 meals since I woke up today.

meals 1 & 2 - 2 chicken breasts each meal with rice

meal 3 - cut up chicken pieces and cheddar pasta

meal 4 - 2 whole eggs and 3 egg whites and 2 pieces of cheese and rice

meal 5 - chicken noodle soup with rice and a protein shake

**This is the cleanest I have eaten in one whole day in months!!!!!

 

[Mike P.T.]

Feel so good today. Ate good for my first 2 meals. Water retension is down and is really noticeable already. Femera is doing it's job nicely plus im no longer pigging out so I don't feel bloated. It's weird but I don't even want to smoke or get drunk anymore. Well I know the urge to get drunk will kick in on those special occasions but I seriously need to get back to the old me. I'm on my way now and I feel like GOD!!!

BTW - another perfect day!! hehehe.....

*Today's workout: (slightly changed from what was originally planned)

Deadlifts first then some biceps, forearms, abs, and calves work.

Deadlift weights using wrist straps but no belt or knee wraps:

135-225-315-405-(545/max power set)-(365/burn-out muscle building set)

Biceps get 3 exercises:

Seated incline dumbell curls (with supination and pronation) x 3
Seated incline hammer curls x 2
Barbell preacher curls x 2

Forearms get 3 exercises:

Barbell reverse wrist curls x 2
Barbell wrist curls x 2
Hammer wrist curls x 2

Abs get 2 exercises:

Vertical leg raises x 3
Cable crunches x 3

Calves get 3 exercise:

One leg calf raise x 2
Machine calf raise x 2
Seated calf raise x 2

 

[Mike P.T.]

Well that sucks!!! I didn't get up the 545. Got it up 1/4 of the way but it just wouldn't go.

Dropped it to 495 and got it up for 1. Didn't try for a second. Completed the rest of my workout although I didn't end up doing calf work.

 

[Mike P.T.]

Ok it's late and I was still wide awake as usual around this time. Need to fix my sleeping pattern so I decided to take 2 advils, and 2 nytols and a good shot of rasperry smirnoff. Not the healthiest thing I know but I really need to start waking up earlier. Where is an ambien when you need it?? Drinking some green tea right now to relax the stomach. It has caffeine in it I know but not enough to keep me up.

Hopefully I will wake up around 11'ish


Not a good mix. Feel all tired today. Did not wake up feeling refreshed at all.

No thermogenic supplements will be taken today. I will still have my green tea though.

First meal is 3 whole eggs, a chicken breast, and some rice. MMMMMM!!!!!!!!

 

[Mike P.T.]

Chest, triceps, and delts day:


Incline dumbell presses x 4 (1 is a warm-up set) Weight only goes to 85's at Bally's so going to do really slow reps and rest less in between sets.

Elbows flared dips x 3

Flat dumbell flyes x 3

Pec deck x 3

Overhead tricep extensions x 4

Cable overhead extensions x 3

Cable pushdowns x 2

One arm lateral raises x 5

*Feeling like shit now so I decided to change my workout a little and train at Bally's tonight instead of Synergy. Probably around 8:00 still.

*Going to take 2 pills of md-6 later along with 1 cup of green tea. Decided on workout days if working out later in the day I will double dose for the day.

*Gotta buy more md-6 and green tea.

 

[Mike P.T.]

Should have ate more today before the gym. Not as pumped as I usually am. Still got a good pump just not like im used to. Then again I've been eating healthier and less than I usually do so less glycogen storage within the muscle im thinking. Oh well time to refuel my body.

Ahhhh feel good now. Another meal or 2 before I go to bed. Anyway planning my leg and ab workout now for Friday.


Friday's Leg and ab workout:


Barbell squats x 4 (2 warm-up sets)

Leg curls x 4 (1 warm up set)

Leg press x 1

Adductor machine x 1

Machine calf raises x 4

Cable crunches x 2

Vertical leg raises x 2

Roman chair side sit-ups x 1

 

[Mike P.T.]

Had one hour of sleep yesterday. GREAT!!!!! Oh well maybe I will finally get to bed early tonight and get my sleeping pattern fixed. For the millionth try.

Taking my dose of md-6 now. Only need to stay up til 9-10 then im going to sleep. Wake up, eat, then go to the gym for a good hardcore workout. Then I get to have a huge cheat meal afterwards!!! I've decided to limit it to one big cheat meal on Friday's instead of the whole day. Im getting disciplined!!


Ahhhhhh just woke up a little bit ago. Took a nice 4 hour nap. Shit even with the md-6 I was able to fall asleep. Damn I was fuckin tired. That shit made me wake up to take a piss like every half hour though. BTW - not even one week since eating healthier and doing everything on point and im looking so much leaner already. my phase and my abs are looking more chiseled. The femera im sure is helping as well. Another 3-4 weeks of this and I'll be lean as fuck im sure of it. Will post pics.

Planning the next workout after tommorow's workout. (I love doing this)


Back, Biceps, and Forearms:


Hammer strength diagnal pulldowns x 3

Wide grip pulldowns x 2

One arm dumbell rows x 2

Dumbell pullovers x 2

Reverse grip pulldowns x 2

Cable rows x 2

Reverse pec deck x 2

Dumbell shrugs x 2

Dumbell alternating curls x 3

Hammer curls x 1

Barbell preacher curls x 2

Seated concentration curls x 1

Barbell reverse wrist curls x 3

Barbell wrist curls x 3

Hammer wrist curls x 3

 

[Mike P.T.]

Had little sleep again yesterday. Definately not going out tonight. Need the rest. It's my boy's b-day though and everyone's going to the city but I doubt I'll make it. Need to be on point and keep myself away from the party scene for a while. Im going to go to bed early to catch up on missed sleep this week. Going to do today's planned workout tommorow instead before I go to work. Gonna try and sleep forever tonight!!!!! I need it!!

Well im home. Took a 2 hour nap this afternoon, got woken up by my friend, then went to the gym with her. Trained legs and abs after all...


Barbell squats: 135-225-(315/Did 16 reps to parallel. Could have done a few more I know but wasn't feeling up to it.)

Seated leg curls: 150-(Thye whole rack plus 5 pounds added)

Dumbell lunges: 40 pounds held each hand x 1 set

Adductor machine: Whole rack x 1 set

Abs - Shit did alot I don't even remember

Then jump roped for a bit.

Alot of leg stretching


So much stress tonight............ The shit I get myself into.....

Cheat meal time... 2 pork chops with rice, a big bowl of new england clam chowder, and a big bowl of cinnamon toast crunch with 2% milk.

BTW - that cheat meal did not do anything to satisfy me. Shit I should have had my ice cream and cookies!!! FUCK!!!!!! I need to smoke and I can't. Better for me I gotta keep telling myself that. It's been one whole week since I have. Good shit!