Log of PCT now, will start new Cycle Nov 17

[Black Boxster]

Hey bro's

Going to start a journal with my PCT and training leading up to my next cycle.

My first Cycle was all legal gear, Monsterdrol and Dermacrine for 4Weeks

For the good bro's that don't know me I'm try to cut and lose bodyfat, while gaining some LBM. I injured myself about ten years ago by tearing my distal tendons and biceps in both arms...OUCH!!!

I really lost all desire to train after having surgery and my arms in cast for months, and then the slow PT that followed....I gave up gear, gave up the gym....then a became a fat middle aged guy......Fast forward to Spring, I have a routine Dr check up and my Doc is concerned with my weight (276Lbs...I'm 5'10") and my liver enzymes,,says I have to much fatty deposits in the liver...I NEEDTO lose weight.

My wife was getting on my case all the time...I wasn't the man she married...blah, blah, blah....but then one day I noticed myself in a mirror, really noticed how I truly look...WTF???? How did I go from a Bodybuilder to this fat guy????? Said now is the time for a change, even if I am almost 45yrs old!

I started working out at first by doing P90X...hard workouts, but not as hard as I like them, After 2 Months of P90X decided I would do my last month in a gym and do P90X with heavier weight, mod some of Tony Horton's Move's.......

I said fuck it...back to my old training schedule started hitting it hard 6 days a week.

This log starts this weeks training, I'll be off Monstredrol/Dermacrine 4 weeks Friday...right now only PCT is Sustain Alpha applied at night time

Monday:

Chest Shoulder Triceps....my Favorite DAY!!!!!!!!!!!!!!!!!!
Warm up and Stretch :
Then
Smith Bench Press:
1x20 reps 135lbs
1X15 Reps 185lbs
1x10 Reps 225
1X6 Reps 275lbs , then drop set1X8reps 225

Inclines Star Trac Machine:
1X 16 reps 225lbs
1x8 Reps 240lbs
1X6 Reps 260, drop set 225 to 6 more,,,WOW

Hammer Strength ISO Decline presses
1X10 reps 180lbs
1X8 reps 190lbs
1x6 Reps 200

Star Trac Pec/Deltoid fly ( set up for pec)
1X15 150lbs
1X11 165lbs
1X10 165lbs, then drop set
1X18 105

Shoulders:
Seated Smith Military Press
1X12 135lbs
1X10 145lbs
1X8 165lbs, then drop set
1X6 135lbs

Nitro Lateral Machine
1X12 80lbs
1X10 95lbs
1x8 110lbs, drop set to
1X8 80lbs

Star Trac Rear Deltoid flys
1X12 150
1X11 165
1X10 165, drop set to
1x18 120

Triceps:
Cable psuh downs
1X16 140lbs
1X12 150lbs
1X10 150lbs, drop set to
1X15 100lbs, drop set to
1X8 60lbs....FUCK!!! Triceps are on fire!!!

Hammer Strength Seat Dips
1X12 180
1X10 200
Nautliss Seat dips
1X14 245lbs
1x14 245lbs, drop set to
1X12 215, drop set to
1X16 185lbs

Here is my Back pic from last night...I didn't work back, but shoulders still had a good pump....remeber guys I was a TOTAL fat ass

Supplements are:
Multi Vitamin x2 ED
Calcium x2 ED
Fish oil X6 ED
CLA from PP, X4 ED
Colon Cleanser X2 ED
Cycle support, loaded into caps.....6 a day now
I will go over my diet in next post

 

[Black Boxster]

Diet:

I'm really struggling with proper diet, when I was younger, it was easier to follow a good, clean diet. Back in Chicago I had lots of bodybuilder bro's to keep me on track..and a good bud that was a trainer and had me on a Parrillo Performance program that worked well for me in my late twenties and early thirties.

I can spend hours on the forum reading, and get more opinions on diet than you can get on training, or a proper gear cycle!

Since March I was following a more Calorie restricted, small portion control, moderate carb, moderate protein, low fat diet....I Lost a ton of weight, but once I started hitting the weights heavier and harder, my food intake has increased. Problem is I cheat....I LOVE Peanut butter...Hell...I think I love more than elvis did and look how big his ass was when he died..LOL I can go through a jar of ANPB in a week no problem...just give me a spoon!

That being said this is a typical daily food intake for me:

Meal 1: Mushroom , green onions, cooked in PAM, then egg beaters omelet...about 3-4 eggs worth. 1Slice of low cal wheat bread, Cup of Decaf with half and half..
Meal :2 Three hard boiled eggs, followed 30 minutes later with 40-50 grams of whey protein mixed with water, 1oz of half and Half
Meal 3: Chicken breast salad, 5-6 oz Chicken, Lettuce, light tomtatoe, carrots, cucumber, light vinegarette, or light Casear dressing
Meal 4:40-50 grams of whey protein mixed with water, 1oz of half and Half, hand full of almonds or walnuts
Meal 5: 6-8 oz Chicken, green veggie ( green beans, etc) Salad, Brown Rice.
Pre workout: 9-12 Amplify02, 32 oz water, 1/2 apple
Workout( Normally between 7:15-9:00pm)
Meal 6: PWO shake, 4-6 oz fruit juice, ice 2scoops of whey isolate ( about 56 grams)

What's not included is when I come in from my office, I may open up the Fridge, pull out the jar of ANPB and have two heaping teasons of Peanut butter.....and some nights whenh I'm on the forum, I may do the same...

I drink between 64-128 ox of Water a day...no soda..maybe some unsweet tea or green tea during the day that i put splenda in...

I'm trying to lose BF AND pack on LBM...

 

[Black Boxster]

Last night was Cardio Night:

45 Minutes on the tread mill....I keep a pace around 125 BPM.. 3.8 range or so....then I increase speed and jog at 5.3mph..get heat rate up to 150 range...then slsow down machine till heart rate drops...and repeat....I walk a fast steady pace with sprints.

20 Minutes of ab work:
5 Sets Lifestyle ab machine, 95lbs 25 reps
4 Sets of leg raise hanging from chin up bar..till exhausted....25-40 reps
4 Sets of Hammer Strength Crunch Machine: 40lbs 30 reps
2 sets of weighted ball side to side crunches with legs held in V 40 reps

10 minutes of Leg stretching, arms twirls, and ballistic stretching

Stayed focused ( watching fox news while on treadmill!.. The Factor!)

Tonight will be Back and Biceps...will report when I get back

 

[Black Boxster]

Hey Bros!

Late night getting in from the Gym, made it home 10:15pm EST...

Great pump to my back and biceps...just changed routine/exercises last week. Tried new product before going: Muscle Pharma Assault for the first time...will let you know

Back:

Life Fitness Fixed Pulldown
1X9 190lbs
1X9 190lbs
1X9 175lbs, drop set to
1X8 130lbs for 8 more reps

Hammer Strength Iso Lateral High Row
1X12 200lbs
1X10 220lbs
1X8 230lbs (last two were forced reps, and then I did 4 more reps of Negatives)

T-bar rows
1X6 135lbs ( thought I was gonna puke..)
1X7 135lbs
1x12 115lbs

Cable low rows

1X12 180lbs
1X12 180lbs
1X12 180lbs

Biceps: I keep it lite on my Biceps due to my past injuries...when you've torn two biceps and Tendons, you due baby them somewhat!

A photo of one of my arms scars...this was before I started training:

Nitro Preacher curls:
1X9 110lbs
1X9 110lbs
1X12 95lbs, then drop the weight and pump out a few more
1X8 60lbs, then did 4 negatives

Barbell, close grip Curls: 15's ( I bring the curl into three movements; half way up for 5, have way down for 5, and then a full 5 reps, more if you have it in you!

1X15 50lbs
1X15 50lbs
1X15 50lbs

One arm Cable Isolation Curls

L&R arms are the same since injury...about the same strength

1x9 30lbs
1x9 30lbs
1x11 30lbs, last set drop set to 20lbs pumped out an additional
1X8 20lbs

Came in made a PWO shake, 2 large scoops of Whey Isolate, about 56grams of protein, water, ice, 1-2 oz of Half and Half, 1/4 of A BANANA .....30minutes later needed my ANPB!!!

Assault...feeling mixed...made my lips and skin tingle for a bit....pumps not s tight as on Amplify02 so far.....Will keep trying on lift days and give an honest review. Almost Puked during T Bar rows...Hmmmmm

 

[needtogetaas]

Man thats a bad scar bro. A I know not many people will show up to your thread right away but keep at it bro. You got a good bass to start from.

I see you do Chest Shoulder Triceps all on the same day. Shit I have to do my shoulders all on there own. I get a good hour work out of just that.

 

[Black Boxster]

Keep the advice coming bro!!!....I try to mix up my routine every 4-6 weeks..Lets get some input! I need all the training and diet tips I can get!

Both arms have the same scar..plus a scar on the underside from my elbow to the middle of my forearm were the had to drill through the bone, reattached the tendon, the front scar is from them fixing the muscle fro the tear...OUCH.....it sucked...took ten yr away from my workout...mostly my fault from fear of injury again...It messed with my head...I got out of the game

 

[needtogetaas]

Keep the advice coming bro!!!....I try to mix up my routine every 4-6 weeks..Lets get some input! I need all the training and diet tips I can get!

Both arms have the same scar..plus a scar on the underside from my elbow to the middle of my forearm were the had to drill through the bone, reattached the tendon, the front scar is from them fixing the muscle fro the tear...OUCH.....it sucked...took ten yr away from my workout...mostly my fault from fear of injury again...It messed with my head...I got out of the game

Well I hope you stretch out and rotate the joints before and after work outs bro. Make sure you do everything you can for this.

 

[OMEGA]

Do 1 arm Preacher Curls and standing reverse curls for Biceps

Low risk of Injury and make you Biceps looks GREAT


NEVER go past 30 lbs Dbs on the 1 arm preacher curls

 

[kidd73]

Do 1 arm Preacher Curls and standing reverse curls for Biceps

Low risk of Injury and make you Biceps looks GREAT


NEVER go past 30 lbs Dbs on the 1 arm preacher curls

^^+1

Bro I'm not doubting your workout since everyone is different, but that is a LOT of parts to train on one day.
Personally chest is such a big muscle group I work biceps with it. And I have days I'm so fried from chest I have to move bi's to another day.
Good luck bro. Stick with it! We're rooting you on.

 

[the_alcatraz]

Do 1 arm Preacher Curls and standing reverse curls for Biceps

Low risk of Injury and make you Biceps looks GREAT


NEVER go past 30 lbs Dbs on the 1 arm preacher curls

OMEGA, I'm just wondering why you would say that??

I'd like to think that if you can lift a weight with proper form, then lift it!
I'd like to also think there are times when cheating when lifting helps push you through plateaus and help increase training intensity.

If I can do one-arm preacher curls with 70 lbs dumbbells with super-strict form, why would I use 30 lbs only?
Not only will my workout NOT be intense, but I will not even be pushing myself...

I believe that if you can lift something with a good ENOUGH form (you don't even have to have a perfect form) then lift...try to keep the range of motion between 6-8 reps and you'll grow like weed...