Log of PCT now, will start new Cycle Nov 17

[Black Boxster]

Tonight:

Cardio only 40 minutes

 

[Black Boxster]

Just had some more food...forget the chicken..saving that for Lunch tomorrow...

Browned and crumbled about 3oz of my super lean home made sausage, 3 whole eggs, and about 2 oz low fat cheese...scrambled together...that was great!! I could go for 5 more servings!!!

I am eating low/ no carbs all week, and then eating clean carbs on weekends. Only Carbs I'm getting during week is Waixy Maize...

Do you bro's think this is a good approach to my fat loss...????

My long term goals:

I'm 5'10...my goal weight is 195-210lbs with a 8% BF...Not looking to be Huge...would love to look close to my all time fav.. FRANK ZANE...but come on...he was Mr. O...

I will give exact start weight BF when I "Start" in full the cycle...I'm not really counting the TESTIM as this just part of my TRT...Weight right now is going bewtween 235-240...depends on day, and I weigh myself after I shit...LOL

 

[sweed]

how do you make your sausage? I love chicken sausage! I eat no carbs (well try not to) for my last meal. Works very well. I can say you are safe eating low glycemic carbs, oatmeal, mulitgrain bread, sweet potatoes etc for your first 2 meals. One cheat meal on the weekends is fine also imo.

 

[Black Boxster]

how do you make your sausage? I love chicken sausage! I eat no carbs (well try not to) for my last meal. Works very well. I can say you are safe eating low glycemic carbs, oatmeal, mulitgrain bread, sweet potatoes etc for your first 2 meals. One cheat meal on the weekends is fine also imo.

If I told you how we make the sausage .... I would have to kill you ....LOL
you need a Kitchen Aid Mixer with a meat grinder attachment, other wise the texture wouldn't be the same...I'll PM you with the recipe if you like...family secret...its a breakfast style sausage patty...like a Bob Evans, or Jimmy Deans sausage...flavor though is closer to the Chinese sausage in pot stickers....

 

[Black Boxster]

Back to training log:

Got my 1-T in today!!!! WOOOOOHOOOO!!!

Think I will wait till Dec after Dr appointment to start cycle...don't want test levels elevated in case they rest my T levels...


10 minutes of stretching...then off we go!

Military Press
1X warm upX16reps
1X135lbsX15
1X155X9
1X155x10

Lateral raises:
95X10
95X8
95X11

Star trac rear deltoid flyes

165X12
165X12
165X10

Shrugs
270X11
270X11
270X11

added:

Upright rows/ high pulls

65x12
95x8
100x8

Did 20 minutes of Cardio after workout

Diet..clean
Breakfast: 6egg omelet
Mid morning 2spoons of ANPB, 10 minutes later..44g of whey
Lunch: Chicken Salad
Mid afternoon: Tuna salad
Early Dinner: 4 eggs, 3 oz of homemade sausage, 2 oz low fat cheese
Pre workout.... MP assault...I mixed it with 1/2 scoop Waxy Maize, 5g L-glutamine, 5g BCAA ..( shit just found out each scoop is 40G!!)..


After work out 80g waxy
15g L-glutamine
10 g BCAA
20minutes later Whey 44g

Tomorrow I need to cut back Waxy to 1 scoop!!!

 

[Black Boxster]

Ok bro's...didn't write anything much over the weekend...been reading a ton here on EF...

Friday was an off day.......diet about the same,,BUT i had a HUGE ass steak instead of chicken..I haven;t had steak in forever and a day...

Saturday, 45 minutes of cardio

Today, Sunday 11/23/08

LEGS!!! mixed it up some due to input of my bros..
Stretched for 15 minutes

Squats...first time in over a decade............ I did squats without a smith machine...kinda freaked me out....I feel I could have squatted more..not squatting to failure

135lbsX20 Reps( Warm up)
245lbsX13 Reps
245lbs X12 reps
245lbsX 10reps

I did beter on the smith last week by 20lbs

Hammer Strength Linear Leg Press: Personal best ever on these!!!

540lbsX17reps
560lbsX13reps
560lbsX12reps

NEW MOVEMENT ALERT!!

Added Romanian Dead Lifts to legs...didn't how hard to start
135x18
225x13
275X7

Grip give out before legs...

Seated Leg Curls
140lbs X 20reps
180lbsX 15reps
180lbs X 13 reps

Standing Calf Raises
165lbsX 30reps
180lbsX25reps
180lbsX27reps

Seated Calf Raises:
290lbsX 25 reps toes out
310lbsX 25 reps, toes out
310lbs X 35reps, toes forward

Abs
Hanging raises
4X30-35 range ( to failure)
4X40-50 crunches

4X35-40reps sit ups on a incline

 

[thumper36]

Ok bro's...didn't write anything much over the weekend...been reading a ton here on EF...

Friday was an off day.......diet about the same,,BUT i had a HUGE ass steak instead of chicken..I haven;t had steak in forever and a day...

Saturday, 45 minutes of cardio

Today, Sunday 11/23/08

LEGS!!! mixed it up some due to input of my bros..
Stretched for 15 minutes

Squats...first time in over a decade............ I did squats without a smith machine...kinda freaked me out....I feel I could have squatted more..not squatting to failure

135lbsX20 Reps( Warm up)
245lbsX13 Reps
245lbs X12 reps
245lbsX 10reps

I did beter on the smith last week by 20lbs

Hammer Strength Linear Leg Press: Personal best ever on these!!!

540lbsX17reps
560lbsX13reps
560lbsX12reps

NEW MOVEMENT ALERT!!

Added Romanian Dead Lifts to legs...didn't how hard to start
135x18
225x13
275X7

Grip give out before legs...

Seated Leg Curls
140lbs X 20reps
180lbsX 15reps
180lbs X 13 reps

Standing Calf Raises
165lbsX 30reps
180lbsX25reps
180lbsX27reps

Seated Calf Raises:
290lbsX 25 reps toes out
310lbsX 25 reps, toes out
310lbs X 35reps, toes forward

Abs
Hanging raises
4X30-35 range ( to failure)
4X40-50 crunches

4X35-40reps sit ups on a incline

How did you like the romanian deadlifts man. I was thinking about trying them and tomorrow is legs.

 

[Black Boxster]

^^^^^^^^

LOVED THEM!! Talked with wife today...Hams are killing both of us! I will definetly be keep these in my leg workout....some lower back soreness.....looking at the movement, I would have never though of RDL as a good workout...regualr deadlight..yeh...but RDL always seemed more like a lower back movement.......I think it because of stretch you put on your hams...anyways...loved them....thanks to Needto, SL and other the good bros who recommend these to me!

 

[Black Boxster]

All you bro's must getting getting bored as all hell at reading this because only few are posting feedback...Oh well..I'm gonna keep posting!!!

Chest and Tri's...oh yeah!!

Shoulder hurt..but not as bad as last few weeks....didn't have this pain on Monsterdrol...can't wait till cycle begins...1 week from today!

Warm up set: 135X15reps
225X10
225X10
225X7

Inclines:
255X12
255X10
255X8

Star Trac Pec Fly
165X12
165X11
165X9

Declines:
180X16
230X6 ( New PR!!)

Tri's

Cable pushdowns
160X8
160X7
160X5

Skull crushers
800X11
80X7 ( this set kinda sucked...inner head of tricep felt like it was gonna blow!)
80X10

Seated dips
245X23 ( was going for a going great pump!)
245X16
245X16

Diet Ok today...should have had more for breakfast...

Breakfast: 3 Eggs, 30z Ken's famous sausage
MidMorning: 44g whey
Lunch: two cans of tuna, 2oz cheddar, 1tbsp light mayo, 1/4 apple
Mid afternoon: 44g whey
Dinner: 8oz Chicken, 2 cupos green beans, large mixed green salad,
Pre Workout: Assault mixed with 5g BCAA, 15g wazy maize, 5g L-glutamine
WORK OUT
PWO: 40g Waxy, 15g L-Glut, 10g BCAA followed 20 minutes later
44g whey

Cheated some this weekend...had a large steak......and ate 3....3 flipping homemade peanut butter cookies ( ....not killing myself over it.... heaping teaspoon of my dough rolled into a ball and pressed down with a fork.,...not huge...but still..I'm a weak ass puss for giving in...made them for wife and daughter..)

 

[needtogetaas]

If I told you how we make the sausage .... I would have to kill you ....LOL
you need a Kitchen Aid Mixer with a meat grinder attachment, other wise the texture wouldn't be the same...I'll PM you with the recipe if you like...family secret...its a breakfast style sausage patty...like a Bob Evans, or Jimmy Deans sausage...flavor though is closer to the Chinese sausage in pot stickers....

Bro i know you are going to send me the recipe!!!!!!