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...

 

[OneBreath]

Holy volume batman! 37 sets!

You diets looking good. The only thing i would do differently is the recovery. You're cutting so upping calories significantly is out of the question. The only option is to make the most out of that PWO shake. 8oz of 100% freshly squeezed orange juice will yield about 24 grams of sugar (about equal parts fructose and glucose). Fructose will only replenish liver glycogen and not muscle glycogen. That leaves only about 12 grams of glucose for your muscles.

A better option, and probably cheaper, is to swap the fruit juice with 30 grams of waxy maize. The waxy maize bypasses the stomach and is absorbed in the intestines. This means much faster muscle glycogen replenishment.

My personal PWO shake is 1 liter water, 30g WM, 15g BCAA, 15g Glutamine, 10g creatine, 2 packets crystal light for flavor.

Then .... 15-20 minutes later 50 grams whey. You don't want to mix the whey into the PWO shake because it will slow down absorption.

For more info see SouthernLord's Waxy Maize thread:

http://www.elitefitness.com/forum/bodybuilding-supplements/waxy-maize-starch-thread-612100.html

 

[Black Boxster]

Holy volume batman! 37 sets!

A better option, and probably cheaper, is to swap the fruit juice with 30 grams of waxy maize. The waxy maize bypasses the stomach and is absorbed in the intestines. This means much faster muscle glycogen replenishment.

I didn't think I was going that any sets!!! I use to do ALOT more sets in my youth!! I only weight train three days and do cardio 3 days...do you bro's think I should break up my bodyparts more???? Weight train on more day ( shortening my work out time) and do cardio daily with the extra time????

I've always liked work related muscles together..chest tri's, shoulder..back bi's...legs by themself....abs on cardio

Would Waxy bee too many carbs for someone trying to cut???? Remember guys I was a REALLY high percent of BF....I still have high BF by EF standards... around 23%...I want to get down to 12% or lower Would love to get to a 8%...I just think that would be impossible to maintain...

 

[OneBreath]

I was basing the volume on your Chest/Shoulders/Triceps routine. I'm currently DC training but my split for last year was:

Day 1: Legs
Day 2: Back/Bis
Day 3: Rest
Day 4: Chest/Tris
Day 5: Shoulders
Day 6: Rest
Day 7: Rest

If i tried to combine chest, tris, and shoulders in one day, whichever group i did last would suffer. I simply wouldn't be giving it a full effort.

This is something just to think about. If you are progressing well on your current split then don't change it.

As for the Waxy maize, no on the carbs. Post workout carbs go directly to replenish muscle glycogen. This is the time you are supposed to have carbs, its what the body craves and needs for recovery. You will absolutely NOT gain fat from 30 grams of PWO carbs. I usually don't even count those carbs towards my daily totals.

 

[Black Boxster]

^^^^^^^^
Bro thanks for the great advice! JAM just opened up his new store in my area..grand opening on Saturday...I was going to stop in and stock up...I think I'll be getting some waxy!

My Concerns on consuming that many carbs is I don't workout till late....I don't get home till 10:00pm or close to it...I just walked in from the gym now...and its 9:57pm EST...but I will try the Waxy..everyone on EF seems to love it!

 

[Black Boxster]

Thursday night Cardio, off on Friday. Below is my Thursday Cardio

45 Minutes on the tread mill, kept pace higher this time around.. 128-130 BPM.. I increased speed and jogged at 5.7mph..Kept going in invtervals:

Starting Monday will be increasing Cardio to 5 days a week.

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

Diet CLEAN thursday: Egg beaters for breakfast cooked with mushroom for an omelet, Mid morning, 40 grams of Whey protein, Lunch, Chicken salad with light ceaser dressing, Mid afternoon 2 cans of tuna made with fat free mayo and a little relish, with a tomatoe, 1 cup of steamed green beans with spray butter and garlic. dinner: Home made Veggie soup...green beans, some corn, tomatoes, a few potatoes,carrots, red peppers...Large salad with mixed green and 2 cans of tuna, small amount of Romano cheese and lemon juice. 1/2 cup of low fat cottage cheese.

PWO Whey protein: 40grams..

Friday....BAD diet....daughter last Home game as a Cheerleader in Football for her Senior year...went out to eat.....brought most home but had a chiken and pasta dish, a salad....a small piece of cake, and a mudslide Martini...OUCH

 

[Black Boxster]

Leg day!!!

My Legs need some work...I don't use alot of weight...I try to keep good form, and slow isolated movements....Higher reps to get a serious burn in my legs...lower reps I don't feel I get any type of pump....Feedback???
Alway paranoid of knee injury...my wife has had 2 ACL surgeries on her knees...huge friggin scars and she only uses really light weight now..

Start off with 10 minutes of stretching.....

Squats:
135lbsX17 Reps( Warm up)
185lbsX13 Reps
225lbs X11 reps
245lbsX 8reps

Hammer Strength Linear Leg Press:
450lbsX8reps
450lbsX11reps
450lbsX9reps

Seated Leg Curls
110X17reps
125X12reps
140lbsX7Reps, then drop set immediately to
95lbsX8reps

Leg extensions
95lbsX15Reps
110lbsX12Reps
125lbsX9reps

Standing Calf Raises
165lbsX15reps
165lbsX15reps
180lbsX12reps

Seated Calf Raises:
250lbsX32 toes in
290lbsX22 toes out
310lbsX20, toes out then drop set to
210lbsX20reps, toes in

 

[needtogetaas]

I was basing the volume on your Chest/Shoulders/Triceps routine. I'm currently DC training but my split for last year was:

Day 1: Legs
Day 2: Back/Bis
Day 3: Rest
Day 4: Chest/Tris
Day 5: Shoulders
Day 6: Rest
Day 7: Rest

If i tried to combine chest, tris, and shoulders in one day, whichever group i did last would suffer. I simply wouldn't be giving it a full effort.

This is something just to think about. If you are progressing well on your current split then don't change it.

As for the Waxy maize, no on the carbs. Post workout carbs go directly to replenish muscle glycogen. This is the time you are supposed to have carbs, its what the body craves and needs for recovery. You will absolutely NOT gain fat from 30 grams of PWO carbs. I usually don't even count those carbs towards my daily totals.

I was thinking the same on the volume. Ya post work out waxymais is the shit.

 

[Black Boxster]

Diet was OK today...did have ground beef for the first time in months...Made a lean ground round burger and had that for lunch today...

Used some of my new Supplements from JAM today.....

Post Work out made a drink with 40g Waximaize;10g Glutamine, 10g BCAA...just went back and read Onebreaths post...gonna up the BCAA andGlut next PWO shake.....followed up 30 minutes later with whey Protein.

Not feeling the love for Waxy's taste...purchased "fruit punch"....I'm gonna tolerate it and chug it down...

So bro's what do you think of keeping the carbs low (mostly green veggies) for most of the week, except on training days using waxy for PWO and eating Clean carbs during weekends??

Will be starting my New Monsterdrol/Cyclotren/1-T cycle around Nov17th...I'll be back from Chicago the 16th...hopefully, the 1-T will be here by the 17th...if not...could I sub Dermacrine till it arrive, or would you wait to start when the 1-T arrives???

Talking with JAM and his bud Mike...I'm pretty interested in ICON

For my bro's reading this...Needto hooked me up for a nice discount code I used ordering my 1-T today... As ususally Needto gets us the latest greatest new products at HUGE savings!!!!!!

 

[lookinfit75]

Keep up the good work BB. Sounds like you're getting it together and are on the right path. You don't do any free weights do ya? Any reason why? Either way, good job bro. keep it up!

 

[needtogetaas]

Diet was OK today...did have ground beef for the first time in months...Made a lean ground round burger and had that for lunch today...

Used some of my new Supplements from JAM today.....

Post Work out made a drink with 40g Waximaize;10g Glutamine, 10g BCAA...just went back and read Onebreaths post...gonna up the BCAA andGlut next PWO shake.....followed up 30 minutes later with whey Protein.

Not feeling the love for Waxy's taste...purchased "fruit punch"....I'm gonna tolerate it and chug it down...

So bro's what do you think of keeping the carbs low (mostly green veggies) for most of the week, except on training days using waxy for PWO and eating Clean carbs during weekends??

Will be starting my New Monsterdrol/Cyclotren/1-T cycle around Nov17th...I'll be back from Chicago the 16th...hopefully, the 1-T will be here by the 17th...if not...could I sub Dermacrine till it arrive, or would you wait to start when the 1-T arrives???

Talking with JAM and his bud Mike...I'm pretty interested in ICON

For my bro's reading this...Needto hooked me up for a nice discount code I used ordering my 1-T today... As ususally Needto gets us the latest greatest new products at HUGE savings!!!!!!

If you are going to use a product use it for the full time. So if you use derma use it for the full 4 weeks. Then switch to the 1-t bro.

What ever carbs you take in (except the post work out) should be veg or complex carbs. yams,whole wheat, oatmeal, shit like that.

Man you don't like the taste of anything do you lololol.

 

[Black Boxster]

Keep up the good work BB. Sounds like you're getting it together and are on the right path. You don't do any free weights do ya? Any reason why? Either way, good job bro. keep it up!

I use a smith Machine for most of my "free weight" movements. Primary reason is I train with my wife.....I can always roll back the bar if she fails on a spot....she great for forced reps..but she even makes me nervous when I'm doing leg presses...If I can't get the weight up, I'm screwed!
Between my past injuries and hers I just feel safer with the smith...i know alot of guys doing DC training are using the Smith, and I always like the Smith machine in Squats...

The other "Machines" I use are primarily Hammer Strength...not really machines per se, You load plates on them....

I do mix up my training routine alot....about two training cycles ago I was almost nothing but dumbell movements.

 

[Black Boxster]

40 Minutes on the tread mill...nothing fun to add

20 Minutes of ab work:

4x sit ups to I couldn't do any more....lost count...
3X40 leg lifts hang from dip bars...
3X40lbsX35 reps H&S crunch machine

Diet Ok..wasn't real hungry today....

Breakfast:
Egg beaters whites +1 egg, made into omelet with small amount of fat free cheese,some grated Parmesan Cheese, mushroom, and three table spoons of pasta sauce over it when done

Mid morning: 44 grams of Whey protein
Lunch: Skipped ( I know not good)
Went to gym did Cardio:
After cardio, made whey shake with skim milk and ice cubes..added a 1/2tsp of splenda...OMG...JAMS new Vanilla WHEY PROTEIN MADE THIS WAY TASTED LIKE A McDONALD SHAKE!!!

Dinner: Shrimp stir fry with Thai Garlic sauce, green peppers, mushroom, red pepper, onion, snow peas.

Would you bro's add Waxy after cardio, or just weight training??
No BCAA or Glut today, may add some in a drink later...

 

[RADAR]

Hi BB....everyone has an opinion,and it looks like you're on the right track.
May i offer a suggestion of losing BF.
Believe me this works!!! Not fun but works and works fast,
Morning cardio on an empty stomach after a 12-14hr fast after your last meal, You will start looking flat in the mornings but thats because the body has deplieted it's supply source of food. then after cardio grab a hi calorie protein drink and within 30 minutes BAM! Nutrients & BCAA's ,nitric acid are all flowing to those muscles and you fill those muscles with a pump you won't believe.
This routine does an excellent hatchet job on BF!!!

My 2 cents!

RADAR

 

[needtogetaas]

Hi BB....everyone has an opinion,and it looks like you're on the right track.
May i offer a suggestion of losing BF.
Believe me this works!!! Not fun but works and works fast,
Morning cardio on an empty stomach after a 12-14hr fast after your last meal, You will start looking flat in the mornings but thats because the body has deplieted it's supply source of food. then after cardio grab a hi calorie protein drink and within 30 minutes BAM! Nutrients & BCAA's ,nitric acid are all flowing to those muscles and you fill those muscles with a pump you won't believe.
This routine does an excellent hatchet job on BF!!!

My 2 cents!

RADAR

This does work for a lot of people. Its a hard one to do though.

 

[jock52]

Hi BB....everyone has an opinion,and it looks like you're on the right track.
May i offer a suggestion of losing BF.
Believe me this works!!! Not fun but works and works fast,
Morning cardio on an empty stomach after a 12-14hr fast after your last meal, You will start looking flat in the mornings but thats because the body has deplieted it's supply source of food. then after cardio grab a hi calorie protein drink and within 30 minutes BAM! Nutrients & BCAA's ,nitric acid are all flowing to those muscles and you fill those muscles with a pump you won't believe.
This routine does an excellent hatchet job on BF!!!

My 2 cents!

RADAR

I like this idea. I will try it tomorrow morning and post up the results in my log.

 

[Black Boxster]

^^^^^^^^

I am not a morning person at all...more of a night owl. I'm at my office rom 6:30am till 6:00-6:30pm everyday...some nights longer. I get in fro the office...home home and eat...chill for a bit...then off to the gym. I start my workouts between 7:30-8:00pm...so by the time I'm done it's 9:30-:10:00pm I come home do my PWO shake..sign onto Ef for a bit then off to work and repeat. If the wife and I are getting it on...it's 11:30 before I even sign onto EF...If I just come on for .5hrs, it midnight before I log off.....then 6hrs sleep and repeat...

As much as I would like to do morning Cardio for it's benefits...I don't think I can live off of 4-5 hrs of sleep....

 

[Black Boxster]

Hey Bro's...tell me if you like this split bettr for my goals
Mixing it up some..changing train routine a bit:

Monday: Chest/Tri...followed by 20 minutes of Cardio
Tuesday: Back/Biceps..followed by 20 minutes of Cardio
Wednesday: Cardio and Abs
Thursday: Shoulder and Calves ..followed by 20 minutes of Cardio
Friday: Things and Hamstrings..followed by 20 minutes of Cardio
Sat: Cardio and Abs
Sunday: Off...( maybe more cardio,,,depends...)

Todays workout was TOUGH...Shoulders were killing me from first set of Bench...I don;t think I'm getting enough fat...naybe some more fish oil.

Bench Press:
Warm up set: 135X16reps
225X11
225X7
225X8
I used a pretty slow rhythm while performing, stayed focused up getting a good bottom stretch and holding it there before I exploded up...SHOULDER hurt like hell....Stretched ALOT between sets

Inclines:
240X11
255X7
255X7

Star Trac Pec Fly
150X13
150X11
150X9, drop set to
105X 6 more

Declines:
180X9
180X10

Tri's

Cable pushdowns
150X13
160X 6
150X9

Skull crushers
40X21's (bottom 1/2 of movement X7, Top half of MovementX7, full movementX7)
60X9, slow...nice burn
60X11..Faster...great burn on all heads of tri's

Seated dips
245X12
245X12
245X16

Did 20 minutes of interval running, jogging, walking on tread mill...burned 150Calories...


Breakfast:
Egg beaters whites +1 egg, made into omelet, w grated Parmesan Cheese, mushroom, and three table spoons of pasta sauce over it when done

Mid morning: 44 grams of Whey protein
Lunch: Chicken breat on Salad with light Itilian dressing
Mid afternoon: 44 grams of Whey
Dinner: Chicken Breast, Green beans, two bowls of Salad withmixed greens, tomatoes, Fat free THOUSAND ISLAND
Preworkout drink: Assualt:
WORK OUT
Mid Evening: PWO shake: Waximaize 40g, 15g BCAA, 15G L-Glutamine
20 minutes later:
44Grams of Whey
Late evening,
Just had to spoons of ANPB

I also Had a Multi , Calcium, 4 CLA , 4 Fishoils 1200mg each pill, 2 colon cleanse, and 6 Lipoflame today...

Bro's I've been on Assault now for a week...Does NOT even come close to Amplify......my pumps sucked....All Assault does for me is makes my lips tingle first. then my skin fora bit...not the types of skin breaking pumps Amplifyo2 did...

 

[needtogetaas]

Yes I like that split better bro. I would deff take the day off.

Also may I ask. Do you squat and dl?

 

[RADAR]

If you do anything , DO SQUATS-it taxes the body ,promotes natural GH hormone release,not to mention adrealin also, theres a ton of benefits doing free squats, plus it helps your stabilizer muscles, all the "Big boyz" do squats!

RADAR

 

[access]

I gotta back Radar up with the morning cardio. It works.

Earlier this year I was unhappy with where I was going with my bodyfat as was having trouble getting beyond around 12-13%. I was running for my cardio but not seeing the losses I had hoped for and changed my routine up. I started going to the gym at 5am and hitting the treadmill primarily and adding in stairstepper and bike for variety. I was doing this 6 days a week for 90 minutes. It was tough but was exactly what was needed. I only needed to do for a couple of months and now only do cardio every 5th day and my bodyfat is maintaining around 10%.

 

[Black Boxster]

Yes I like that split better bro. I would deff take the day off.

Also may I ask. Do you squat and dl?

Needto, I do Squats in this training cycle but I don't do DL...Do you think I should add DL to this cycle?? I've Always done Deads on leg days. If I add deads...show Ikeeps the other parts of my leg training? Squats, leg press, leg extentions, leg curls, Standing Calves raises, seated calve raises?

 

[sweed]

Ok finally done reading all the posts. I took down some notes and questions I have for ya!

I am just curious the training you did before you got hurt. was it lower reps heavy weight? did you use momentum or did you stop at the end the negative and contract at the top of the positive?
Next something in diet. I feel you can eat some complex carbs in the morning and early afternoon. Do you get tired during the day. complex carbs will help with energy since it takes a longer time to digest. Also some efa's later in the day is good. for instance in a salad I use olive oil, balsamic vinegar, and splash of lemon juice for my arugula salads. sometime toss in some feta and its the bomb with grilled chicken or steak! Those other salad dressings use a lot of soybean oil. Make a bottle of your own for the week or 2 and it tastes great and it better for you!
Morning cardio is great! But schedules are busy. do the cardio after workouts except for legs days. Legs are already toast after leg press and squats. I'll get into this more later...
Dead's are typicially done during back days. I hear doing them after a few exercises with slow controlled movement destroys your back!
Ok, one important feedback I have is rest. How long is your rest? Doing 45 seconds max is awesome for fat burning. Anything after a minute rest and I feel like I waited too long. This is especially important on a leg day. It goes by waay too fast but it makes your leg day like a cardio session. plus the leg day destroys your legs and you feel great after.. almost sick and you feel like passing out during, but its awesome!
I do shoulders differently because of the Omega Project. I can't really give out details on it. It's Top Secret! You said you like to switch things up every month to month and a half. Maybe check out Omega's project starting this Jan. I love it and think its the Best training I have done hands down! I am loosing fat and gaining lbm on it and its fanfreakintastic!
That's what I got and hope it helped!
GL BB!!

 

[needtogetaas]

Needto, I do Squats in this training cycle but I don't do DL...Do you think I should add DL to this cycle?? I've Always done Deads on leg days. If I add deads...show Ikeeps the other parts of my leg training? Squats, leg press, leg extentions, leg curls, Standing Calves raises, seated calve raises?

I would just do squats,dl,calves if don right I dont see how you could even do anything else

 

[Black Boxster]

I would just do squats,dl,calves if don right I dont see how you could even do anything else

How many sets of each bro?? DL on back days? I've always thought as Deads as a primary Hamstring/ Quads lift....

 

[Black Boxster]

Good Even Bro's!! here is tonights work out, along with food journal...Have been off of PCT for a few weeks......

Back and Biceps:

Pulldowns:

190X13
205X7
205X6

High Rows

230X9
230X7
230X8

Cable Rows

180X12
180X10
150X16

T-Bar rows

115X13
135X8
135X8

Biceps:
Preacher curls:

110X12
125X6
125X6

Barbell 15's
60X1/2 up res X5X1/2 up to midX5Xfull repX5
Three sets

Concentration Curls/slow bend pinky out
30x12 All done with strict form, one arm at a time
30X11
30X11

40 Minutes of Treadmill..watching election coverage
10Minutes of intense stretching
5X35 reps of Crunches
5x45reps of leg raises
4X40reps of sit ups

Clean diet...( well I'm thinking it is...correct me if I'm wrong!!!)

Morning: typical egg white with 1 whole egg omelet, small amount of Parm cheese
Mid morning: 44grams of Whey
Lunch: Chicken Salad with mixed greens, 6oz of CB, light Italian dressing
Late afternoon: two cans of tuna with Lemon juice, black pepper, rolled into wraps, dipped in a light sesame sauce
Pre workout: Assualt drink, added 5g of BCAA
WorkOUT
PWO: 40grams waximaize, mixed with 1/2 pack of crystal light fruit punch, 15g glutamine, 15g BCAA
20 minutes later
33g of whey protein
drnk almonst 1 gal of water today...
also had 2 teaspons of ANPB....YUM!

Joint still REAL sore..mostly in wrist and shoulders,,, increased fish oil..10caps a day Also doing 6 lipoflames..(2 moring, 2 lunch, two late afternoon)

Pumps sucking ass with assualt! Gonna try through rest of week..but will be re-ordering so AMPLIFYO2 from Omega ASAP!!!!!!!!!!!!!!

 

[Black Boxster]

Nothing special to report...Cardio only tonight: 45 minutes of treadmill..burnt 331 calories...

Diet is doing good!!

Breakfast: 4 egg whites+1whole egg, low fat cheese, mushroom
Mid Morning: 44 grams of whey protein ( J.A.M.S Whey ROCKS!!!!!!)
Lunch: Grilled Chicken Salad, tossed in Hot sauce, lettuce, light tomatoes, 1/4 grated Cheddar, low fat ranch..some extra hot sauce...Kicked ass!!!
Mid afternoon: Another Chicken Salad..Baked chicken cut up, olives, lettuce, 1 chopped egg, light Caesar dressing
Dinner: 5 Eggwhite+2 whole egg Omelet, 1/8 cup low fat cheese, three tbps of Barrila Roasted Garlic pasta sauce on top with a light sprinkle of Imported Parmesan cheese...2 rounded teaspoons of ANPB as snack before dinner
WORKOUT
No PWO Waixy tonight...Whey shake made with 1/2cup Skim milk, Ice, water, 1/8teaspoon of Pure vanilla extraxt, 1 teaspoon of splenda..used JAMS Gourmet Vanilla Whey from his supplements 911...guys, no shit, you will think you are cheating, it that friggin good!

 

[needtogetaas]

How many sets of each bro?? DL on back days? I've always thought as Deads as a primary Hamstring/ Quads lift....

My leg day used to be squat/dl/calfs thats it. 5x5 on the squats and dl and high reps on the cals. If you can still do more after that then you ain't pushing it hard enough.

 

[RADAR]

my leg day used to be squat/dl/calfs thats it. 5x5 on the squats and dl and high reps on the cals. If you can still do more after that then you ain't pushing it hard enough.

amen!




Radar

 

[needtogetaas]

amen!




Radar

 

[Black Boxster]

My leg day used to be squat/dl/calfs thats it. 5x5 on the squats and dl and high reps on the cals. If you can still do more after that then you ain't pushing it hard enough.

Bro do you ever worry of injury, or blowing out your knees using HEAVY weight for squats...I'm just really paranoid...you've seen pics of my arms and the scars from tearing my distal tendons and bicep muscles....till I came to this board really big guys I've know lifted in the 6-8rep range during Bulking cycles..and 10-12 during cutting... 5X5 seem to be the rage, but I would rather now lift safe and still bring it, than just go heavy...I'm not out to impress anyone with my strength...I'm trying to build a better body!

DL, I'm a little fearful of doing heavy, not due to my back or legs...but due to my grip and the pressure I could be putting on my distal tendons...
I find that even in a move like rows, its my grip failing before my muscles are failing.

If I keep Squats and DL in my routine...do you think I can use higher, more focused reps and still get results?????????

 

[Black Boxster]

I tore my shoulders up!! The hurt like hell but worked through it..

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

Military Press
1X warm upX16reps
1X135lbsX13
1X155X8
1X155x7

Lateral raises:
80X7( first set was PAINFUL!)
70X13
95X8

Star trac rear deltoid flyes

150X13
150X14
165X7

Shrugs
235X13
255X12
270X8

Thats it!!

Diet..clean
Breakfast: 6egg omelet
Mid morning 2spoons of ANPB, I container of low carb yogurt
10 minutes later..44g of whey
Lunch: Chicken Salad
Mid afternoon: Tuna salad
Pre workout....
Tried something difference with the MP assault...I mixed it with 1/2 scoop Waxy Maize, 5g L-glutamine, 5g BCAA to see if it inprove being carried in the muscles by the waxy......NOPE..NADA,,ZIP...

Still not diggin it..Argh


After work out 40g waxy
15g L-glutamine
15 g BCAA
20minutes later Whey 44g

45minutes later....6oz turkey, 2cups of steamed green beans...felt like an egg...so also had 2 eggs fried in butter flavored PAM....I'm flippin full


Did snak on alittle more ANPB...two more spoons...am I eating too much ANPB???

 

[Black Boxster]

Will be out of town till Nov 16th...I won't be ignoring log...just probably not able to sign on...may not even be able to work out...and fearful of eating poorly..... I love Chicago..the food is gonna be hard to resist...and my fat ass twin brother REALLY likes to eat...god help me!!!!

Bro's post up some advice to keep this active and give me plenty to think about when I return!!!

By the time I arrive back, praying my 1-T has arrived so I can start my new cycle!!!!!

 

[RADAR]

thats ok bro we still love ya!

RADAR

 

[Black Boxster]

^ that was nice...

Just getting ready to get on the road...The nurse called and said my Doctor just called in a script for Androgel...Happy about the androgel...no happy that even after PCT my test count was low...

Will have more details when I return

 

[OneBreath]

there's some hard work going on in here. good job BB. Keep it and try to let those muscles rest on your trip.

 

[Black Boxster]

Made it to Chicago..long drive 24hrs..13 minutes...No training...diet sucked....road trip food...got a few hours of sleep...gonna try tomorrow to at least eat right!!

Won't be working out, but have to spend the day unloading the moving truck for my mother in law...so ill count it as a cardio and lifting day

 

[sweed]

Its good to take a week or 2 off every once in a while. you it as an advantage! Rest up and hit it hard when you return!

 

[Black Boxster]

Still in Chicago and having serious training withdrawals......I've been eating like SHIT...I'm sure I've put on 5lbs of pure fat this week.....I only make it back to Chicago maybe once a year...so I play catch up with my favorite foods.. ...my wife says it's ok...I've been dieting hard since March..but i feel guilty as hell eating bad and not training....back home in sunny Florida saturday evening..back in the gym Sunday morning...new cycle to start Monday IF my 1-T has made it in...if not, I'll be starting the Testim Monday.... and the rest of the cycle starting the following week.

I have spent alot of time at night here at the hotel reading TONS on EF...shit there is so much info here!

 

[needtogetaas]

Its good to take a week or 2 off every once in a while. you it as an advantage! Rest up and hit it hard when you return!

Hell yes it is bro. I have came back after 2 weeks and felt weak. Then the following weak crushed a pr.

 

[sweed]

fvckin a... you will not gain 5 lbs of fat.. do you know how much fat 5 lbs is?? cheat meals are fine too. Any 'weight' you have gained (if any) will be water weight guarenteed! relax and don't worry... stress is catabolic! relax! think positive, that is anti-catabolic!

 

[Black Boxster]

fvckin a... you will not gain 5 lbs of fat.. do you know how much fat 5 lbs is?? cheat meals are fine too. Any 'weight' you have gained (if any) will be water weight guarenteed! relax and don't worry... stress is catabolic! relax! think positive, that is anti-catabolic!

Thanks bro....I'm just freaking some...I'm a food addict at heart..thats how i got so fat!!
Gonna go eat a chicken salad now and feel better.....tonight going to Maggiano's with wife and her best friend Maryann and her husband Ron ....Oh god help me....

 

[Bigpimpin10]

1 day until you start bro.

 

[Black Boxster]

Just got back in Florida...I'm pretty pumped about going to the gym today!!!

No 1-T yet If that doesn't arrive tomorrow...I will be delaying my cycle to it arrives...well sort of...I started the Testim ...so I may be on for a week or two before I start the rest...alot depends when the 1-T arrives... I think P.P was delaying shipping till the 14th...he's normally really good with shipping...I normally get product from him within days of my order

Don't know if I'll just do cardio today ( Sunday is always a Cardio only day for me)...I REALLY want to work Chest and tri's today...its been a friggin week...I'm dying to have a good pump!!!

 

[needtogetaas]

Made it to Chicago..long drive 24hrs..13 minutes...No training...diet sucked....road trip food...got a few hours of sleep...gonna try tomorrow to at least eat right!!

Won't be working out, but have to spend the day unloading the moving truck for my mother in law...so ill count it as a cardio and lifting day

I know what you mean man. I drove down to texas. Took 32 hours and all I eat was shit. Swole knows a bit about the travailing diet. Some one get his ass in here.

 

[Bigpimpin10]

thats alot of driving the most i have done is 10-12 hours...wow thats alot of gas as well...

 

[Black Boxster]

Been out of the gym for over a week..couldn't take it...missed my last day of legs so we did legs today!!!!

Sunday11/16 workout and diet

Squats I really need to improve my squats..weakest movement..I feel I can squat more..not squating to failure

135lbsX17 Reps( Warm up)
245lbsX11 Reps
245lbs X11 reps
265lbsX 8reps

Hammer Strength Linear Leg Press: Personal best ever on these!!!
450lbsX17reps (went real easy...see last leg day...only did 11 reps!!)
540lbsX10reps ( this is alot for me..12 friggin plates!!)
540lbsX11reps

Seated Leg Curls
140lbs X 18reps
180lbsX 10reps
180lbs X 10 reps

Leg extensions
125lbsX16Reps
145lbsX14Reps
160lbsX10reps

Standing Calf Raises
165lbsX 22reps
180lbsX17reps
180lbsX17reps

Seated Calf Raises:
290lbsX 25 reps toes out
310lbsX 22 reps, toes out
310lbs X 25reps, toes forward

Diet was clean today:

Breakfast: 4 egg whire, 1 whole egg, 1/2 apple, low fat cheese omelet
mid morning: 40g whey protein
lunch: 4oz turkey break, 1 piece mulitgrain bread
Pre work out: 1 scoop of assualt, 20g of waixy maize, 10g BCAA, 5g L-Glutamine
PWO: 40 g waixy maize 15g BCAA, 10g L-glutamine follwed 15 minutes later with;
40 grams whey Proetin
Dinner: Large salad, 6oz Turley, 2 cups of streamed cauliflower, mashed with I can't believe its not butter spray and garlic
Snack: sugar free Jello

Used 1 tube of TESTIM today, 4 lipoflame, 4 CLA, 6 Fish oils caps, 2 Multi vitamins, 2 calcium tabs.

Writing this Monday.....legs are sore as f*ck today!

 

[Black Boxster]

Delay on posting...home internet is still out! Posting from my office....

Did chest and tri's today...after being off for a week..my workout kinda sucked...strenght done..more important, joints are killing me...During my first set of bench shoulder felt terrible to the point I reduce weight on nearly every movement on concentrate on form pretty strcitly. Looking back at my past log, shoulders were killing me the week beore I left, On my Nov 4th workout..

Bench Press:
Did ten minutes of stretching prior to first warm up set, alng with sets set of push ups to warm up, then;

Warm up set: 135X15reps
225X7
185X13
185X10

...SHOULDER hurt like hell....

Inclines:
255X8
255X6
255X6

Star Trac Pec Fly
150X13
150X15
165X10

Declines:
180X9
180X10

Tri's

Cable pushdowns
150X14
160X 6
140X12

Skull crushers
60X18 (felt really light..)
80X9
80X8

Seated dips
245X16
245X15
245X15


Good diet today.

Breakfast: 3 eggs, 1 piece of low carb/ whole wheat toast, handful of almonds
MidMorning: 40g of whey
Lunch: Chicken Salad; 6oz of chicken, mixed greens lemon juice and 2 teaspoons EVOO
Midafternoon: 2 cans of tuna
Late afternoon: 40 g whey
Dinner: 8 oz Chicken, Large green salad, steam snow peas, red pepprs, 1/4 cup of Potoatoe
Pre work out: 20g waixe maize, 10 g BCAA, 5G L-glutamine, 1 scoop of Assualt ( Guys....still hating it...gonna keep giving it a chance, but I think It is over...back to the Amplify02)
WORKOUT
PWO: 40g Waixe maize, 15gBCAA, 10 g L-glutamine....20 minute later had...
40 g whey

Normal supps, won't list...see previous

Shoulders are aching...I thought extra fat in the form of fish oil may help my joints, but not helping....

 

[Black Boxster]

^^^^^^
Forgot to add 20 minutes of Cardio lasyt ngiht after hest and Tri's

 

[Black Boxster]

Internet back..for now

Posting last nights work out

Back and Biceps:

Pulldowns:

205X9
205X6
205X6

High Rows

230X10
240X6

Cable Rows

195X9
195X7
150X16

T-Bar rows

135X9
135X8

2 Sets of Pullups to failure

Did1 less set per exercise on back due to excessive soreness I'm feeling on the rest of my body due to being off for a week...Legs, chest, tri 's are KILLING ME!!

Biceps:
Preacher curls:

125X12
125X8
125X8

Barbell 18's
60X1/2 up res X6X1/2 up to midX6Xfull repX6
Three sets

Concentration Curls/
30x12 All done with strict form, one arm at a time
30X11
30X11

Did 20 minutes of Cardio

Abs:
4 X25 Hanging Leg raises
4X40 crunches
4X25 Ab Machine 100lbs

Will post diet when I return from Gym!!

 

[Black Boxster]

Ok..Time to post yesterdays and todays diet...about the same...trying to eat more food..but having a hardtime fitting it...

Tuesday Food:
Breakfast: 5oz fresh ground LEAN pork made into home made sausage,
3Egg white 1 whole egg scrambled
Mid Morning: 40g Whey
Lunch: Mixed green salad, carrots, 6 oz Chicken Breast
Mid Afternoon:green salad, 8 oz Chicken Breast
Snack: 2 heaping teaspoon ANPB
Pre Work Out: 20g Waixy, 5g BCAA, 10g L-Glutamine, 1 Scoop Assualt
WORK OUT
PWO: 40g Waixy, 10G BCAA, 15g L-Glutamine

Was so full from the big salad late...and getting to the gym late, after shakes could not eat another bite...so no real dinner...

Wed:
Breakfast: 5oz fresh ground LEAN pork made into home made sausage,
3 Low carb yogurts
Mid Morning: 40g Whey
Lunch: Mixed green salad, carrots, 6 oz Chicken Breast
Mid Afternoon:green salad, 8 oz Chicken Breast
Snack: 2 heaping teaspoon ANPB
WORK OUT
PWO: 40g Waixy, 10G BCAA, 15g L-Glutamine
Gonna have some Chicken breast now, and alittle green beans...

 

[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!!!!!!

 

[needtogetaas]

^^^^^^^^

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!

Do the reg deads bro. Your chest work out looks like mine almost. I go a lot more heavy and lower on the reps though.

 

[Black Boxster]

Thanks Bro for the feedback...I'll try the regular deads next leg day!

 

[Black Boxster]

Had a great back and bi's work out...my wife slaughtered all of her PR tonight!! was a great Anniversary gift...seeing her kick all forms of Ass! My Workout was great too...you can see below i had alot of persoanl best tonight...I always try to beat reps or weight every workout...

Back and Biceps:

Life Fitness Pulldowns:

220X10 (New PR for weight and reps!)
220X9
220X7

High Rows

240X12
240X10
250x7 (New PR for weight!)

Cable Rows

195X14
210X9 (New PR for weight!)

T-Bar rows

135X14
145X7 (New PR for weight!)

2 Sets of Pullups to failure

Biceps:

Preacher curls:
125X12
125X9

Barbell Curls
90X7 then drop set/superset to a lighter barbell..40X9 (New PR for weight!)
90X6 then drop set/superset to a lighter barbell..40X9

Concentration Curls
30x12
30X15


No cardio tonight...legs are still sore form sunday!

Abs:
4 X25 Hanging Leg raises
4X40 crunches
4X25 Ab Machine 100lbs

 

[needtogetaas]

Bro I think thats awesome that your wife works out with you. She should sign up to ef.

 

[needtogetaas]

And how was the diet looking tonight. Ya post it up tomorrow. Go enjoy your wife bro.

 

[the_alcatraz]

This is a great thread bro. very detailed!

Keep up the good work...

 

[Black Boxster]

And how was the diet looking tonight. Ya post it up tomorrow. Go enjoy your wife bro.

Haha...just enjoyed the wife...she is now worn out and in bed!

Diet was Ok..not great I should have ate more today....my schedule kind of sucked..

Breakfast: 4 egg whites, 2whole omega-3 eggs scrabbled, green onion, mushroom, teaspon of grated imported cheese.. 2CLA, 1 multipak 2 Fish oil caps. Decaf with 2tsp 1/2&1/2.....2 Lipoflames
Midmorning: 44grams of Whey
Lunch: chicken Pita, whole wheat pita, 7oz chicken breast, tomato, jalapeno peppers, feta cheese, Petes Hot sauce...Oh yeah! 2CLA, 2 Fish oils
Mid afternoon: 20g protein bar
Late afternoon: 44g whey
Pre workout: Assault mixed with 20g Waxy Maize, 5g BCAA, 10G L-Glutamine, 2 lipoflames
WORK OUT'
PWO: 40g waxy, 10g BCAA, 15G L-Glutamine
followed by 44g's of JAMS killer whey mixed with 1/4c skim milk, water ice cubes, to taste Vanilla extract, 1rounded tblsp of Spleda
by this time, It was late, I'm full...and I got nothing but 69 on my mind....skipped dinner

 

[Thandie]

Hey, Black Boxter!

I like your program log and you're looking pretty good.

From what I see so far, the only suggestion I can make is to have a 2 week split. Each week being 3 days. The first week go very heavy with low repetitions and the second week use volume with monster sets. Each week will be a different exercise for the same group of muscles, if that makes sense. But if you chose to do the same, for instance BB press the 1st and 2nd week, is fine too. Try not to over killed it. Too many exercises is not necessarily good.

Edit: Your split is better suited if you take a day off in between. Monday, Wednesday and Friday. That way you allow your body to recover and grow.

Also, I wouldn't go too heavy on arms for the obvious reasons. That's an isolated movement.

I'll check the rest of your log and check the diet.

Good job!! How did I missed this one..

Oh, thanks for the compliment!!!

 

[Black Boxster]

^^^^^^^^^^^

Thanks Thandie for your feedback!! It means alot from someone who competes and looks as great as you!!

I've never worked on a two week split before....I normally work in 4-6 week cycles and change routine, excercises, rep range extra...try to give some muscle confusion.

My Weight training days are Mon , Tues and Thursday, Sat.....Wed and Sunday being Cardio only, With Friday normally as my off day.( I sometimes change that..this is my daughter last year of HS....I've never missed a game since she was a child...she is the Captain of her Cheerleading squad and Fridays are game nights)

Last two weeks I've been hitting legs on Sunday, but it is killing me for Cardio...my legs are so sore I don't feel likle doing it!!

 

[Black Boxster]

Ok bros...haven't been posting due to the holidays and shopping!
Took Thursday off, but hit Shoulders and abs hard Friday and hit legs hard on Saturday...I'm NOT gonna post diet....let's just say I've been carb loading...


Friday: Shoulders

Military Press:
95lbswarm upX16reps
155lbsX11
165lbsX10 ( New PR!)
16lbsX9

Lateral raises:
95X16
110X10
110X11 ( New PR!)

Star trac rear deltoid flyes

165X15
180X10
180X9 (New PR!)

Shrugs
320X11
320X8
320X12 (New PR!)

Upright rows/ high pulls
100x10
100x9

Saturday: Legs and abs

Energy levels kinda sucked today...don't think I ate enough before going to the gym..

135lbsX20 Reps( Warm up)
225lbsX11 Reps
245lbs X10 reps
245lbsX 12reps

Squats are kinda sucking for me right now may cut them out next week to change things up...may sub Hack squats instead ( input?)

Hammer Strength Linear Leg Press:

540lbsX16reps
590lbsX10reps (New PR!)
590lbsX9reps

Romanian Dead Lifts
225X7
225x7
225X7
Felt WAY heavier than it did last week...

Grip sucked....got get me some straps!!

Seated Leg Curls
155lbs X 12reps
155lbsX 12reps
155lbs X 11 reps

Standing Calf Raises
180lbsX 20reps
195lbsX16reps
195lbsX16reps

Seated Calf Raises:
310lbsX 25 reps, toes out
330lbs X 25reps, toes forward

Abs
Hanging raises
4X30-35 range ( to failure)
4X35-40reps sit ups on a incline

 

[needtogetaas]

Hey, Black Boxter!

I like your program log and you're looking pretty good.

From what I see so far, the only suggestion I can make is to have a 2 week split. Each week being 3 days. The first week go very heavy with low repetitions and the second week use volume with monster sets. Each week will be a different exercise for the same group of muscles, if that makes sense. But if you chose to do the same, for instance BB press the 1st and 2nd week, is fine too. Try not to over killed it. Too many exercises is not necessarily good.

Edit: Your split is better suited if you take a day off in between. Monday, Wednesday and Friday. That way you allow your body to recover and grow.

Also, I wouldn't go too heavy on arms for the obvious reasons. That's an isolated movement.

I'll check the rest of your log and check the diet.

Good job!! How did I missed this one..

Oh, thanks for the compliment!!!

thandie we got a lot of bro's doing logs in this forum.

 

[Black Boxster]

It is finally here.........CYCLE DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Started today with Mosterdrol and 1-T, will add in cyclotren later...have been on TESTIM for TRT for a few weeks already...BP, lipid profile, etc all were good at the Dr today....WOOOHOOOO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Week 1-2: 1 tube of Testim daily, 4 Monsterdrol ED, 4 pumps 1-T
Week 3-6: 1 tube of Testim daily, 4 Monsterdrol ED, 4 pumps 1-T, 2 cyclotren ED

 

[Thandie]

thandie we got a lot of bro's doing logs in this forum.

I should just check this forum more often..

 

[Black Boxster]

Off to the gym gonna SLAUGHTER Chest and tri's!!

Also first day of ANABOLIC DIET

 

[Black Boxster]

Log of PCT now, will start new Cycle Dec 1

OK...this is the OFFICIAL START DATE of Ken's new Body!!! ( for those that don't know...my real name is Ken.... )12/1/08!!!!!

Workout was tough...may need to change things next week,,,shoulders still ache alot during flat benches...may changes to Hammer Strength Machines..we'll see..

Warm up set: 135X15reps
225X10
225X11
225x7, drop set to 135X9

Inclines ( Star trac):
255X9
255X6
240X10, drop set to 165X9

Star Trac Pec Fly
165X13
180X10
180X7, drop set to 105X8

Declines:
230X10
230X8
230x7, drop set to 180X6

Tri's
Cable pushdowns:
180X11
180X 10
180X6

Skull crushers
80X12
80X10
80X10, drop set to 40X8
Seated dips (Different machine this week...Hammer Strength)
180X12
230X6
230X6, drop set to 180X7


Diet was different today!!
Started the Anabolic diet...doing the cutting phase...

Breakfast: 5 Pieces of Bacon, 4 Omega-3 eggs scrambled with Butter, then added 2 oz Cheese....YUM!!!!
Mid Morning:22g Whey mixed with 8oz low carb milk, and 1oz of heavy cream, 2tsp of splenda.....Super YUM!
Lunch 4 Eggs made into deviled eggs with mayo, zero carb sweet pickle relish, and assorted spices..
snack: Pork Rinds 2oz of mixed nuts
dinner: 8oz of pork sirloin, browned in butter and pork fat, onions carmelized in fat, then moved into a pressure cooker to finish.
2Cups of green beans cooked with 2 tbl spoons of bacon fat
1/4cup of cheese sauce
PreWorkout: Assault mixed with 10g L-Glutamine, 5g BCAA
WORKOUT
PWO: 22g Whey mixed with 8oz low carb Chocalate milk, and 1oz of heavy cream, 2tsp of splenda, 10g Lglutamine, 5g BCAA.....

 

[Bigpimpin10]

welld one bro..its awesome your logging everything..its hard to do..but fuckign well done!!...

 

[Black Boxster]

^^^^^^^ your a good bro BigPimpin! you post on everybodies logs and offer alot of encouragement! Thanks for all the postive feedback!!! K sent your way !!

 

[Thandie]

And I think you're also very supportive and courteous.
5000 K your way..
You're a good bro...as they say.

 

[Bigpimpin10]

thansk guys>>.you guys are awesome

 

[Primordial Performance]

Damn.. I didnt even see this thread until now.

How is the cycle goin overall?

-Pp

 

[Black Boxster]

Damn.. I didnt even see this thread until now.

How is the cycle goin overall?

-Pp

Hey Eric! glad you stopped by!...I think I've got the most pages in a log...I'm pretty anal about logging everything...I don't know how you could miss it!!!!

Just started Cycle Monday 12/1 ( yesterday)....my Doc had put me on TRT a few weeks ago, and I had a follow up, plus bloodwork done...was paranoid he would recheck test levels this time...he didn't!! Damn it...I could have started weeks ago!!...LOL

I am Using Testim first think in the morning, after that dries, I'm applying 4 pumps of 1-T...I try not to apply over the areas I've used the Testim...So I've been using my forearms, abs, and inner lats.
Started on 4 Monsterdrol this week....will be adding Cyclotren in two weeks..

I guess I don't really need PCT as I am on TRT now...last cycle of Monsterdrol and Dermacrine my Test levels were at 211 after 4 weeks of PCT....even being that low...the Sustain Alpha did a great job of getting my sex drive back!

 

[Black Boxster]

Started new Cycle DEC 1..WOOHOO!!

Tonight, back and bi's:

Back:

Pull downs:
220X11
220X7
205X12, drop set to 145X8

High Pulls:
270X9 ( New PR)
270X7
270X6

T-Bars:
135X15 (New PR)
135X8
135X10

Cable Rows:
210X9
210X7
165X8...Very slow concentrated movement

Biceps

Nautilus Preacher Curls
125X11
125X11
125X8

One arm Dumbbell Preacher curls...done very slow and focused
25X11 each arm X 3 sets

Standing Barbell curls
Goal was no cheating, no swinging...just bi's...higher rep range for me...
60X14
60X12
60X16

Great friggin Pump on Biceps tonight!

Day 2: Anabolic Diet
Breakast: 3 Deviled Eggs, water, 1/2 pound bacon
snack: Pork Rinds
Mid Morning: 44g of whey mixed with water and 2oz of heavy cream
Lunch: 1/2 hamburger, grilled with swiss and mushroom, 1 cup of Broccoli .
Mid Afternoon: 44g of whey mixed with water and 2oz of heavy cream...had a few pork rinds...need some hot sauce!
Dinner: 6oz of Pork, onion 1 cup of Grean beans cooked in bacon grease..
Pre Work out drink: Assault mixed with water,10g L-Glutamine
PWO: 44g whey mixed with low carb milk and Ice

 

[Bigpimpin10]

hey bro hows the cable rows..with the slow concentratede movement? doesnt it irritate like your shoulders..ive always tried to do it but its always bugging like my shoulder ligament..

 

[Black Boxster]

hey bro hows the cable rows..with the slow concentratede movement? doesnt it irritate like your shoulders..ive always tried to do it but its always bugging like my shoulder ligament..

Bro...cable rows aren't hurting the shoulder...I do get some lower back pain or pumps...but shoulder is OK. I'm only getting the shoulder pain on pressing movements

 

[Mrs.Black Boxster]

Hi Honey.
Thought I would catch up on some readings. Good to see your not lying!LOL!

 

[Thandie]

Re: Started new Cycle DEC 1..WOOHOO!!

Tonight, back and bi's:

Back:

Pull downs:
220X11
220X7
205X12, drop set to 145X8

High Pulls:
270X9 ( New PR)
270X7
270X6

T-Bars:
135X15 (New PR)
135X8
135X10

Cable Rows:
210X9
210X7
165X8...Very slow concentrated movement

Biceps

Nautilus Preacher Curls
125X11
125X11
125X8

One arm Dumbbell Preacher curls...done very slow and focused
25X11 each arm X 3 sets

Standing Barbell curls
Goal was no cheating, no swinging...just bi's...higher rep range for me...
60X14
60X12
60X16

Great friggin Pump on Biceps tonight!

Day 2: Anabolic Diet
Breakast: 3 Deviled Eggs, water, 1/2 pound bacon
snack: Pork Rinds
Mid Morning: 44g of whey mixed with water and 2oz of heavy cream
Lunch: 1/2 hamburger, grilled with swiss and mushroom, 1 cup of Broccoli .
Mid Afternoon: 44g of whey mixed with water and 2oz of heavy cream...had a few pork rinds...need some hot sauce!
Dinner: 6oz of Pork, onion 1 cup of Grean beans cooked in bacon grease..
Pre Work out drink: Assault mixed with water,10g L-Glutamine
PWO: 44g whey mixed with low carb milk and Ice

Hmm, I'm getting there. I can curl 50lbs.
1/2 ponund of bacon snack? Is that actually bacon?
Pork rings? what are you eating BB?

I just got this new pre-workout drink. Smash fully loaded. It gives me an awesome pump. Maybe Mrs. BB would like to try it..

 

[Black Boxster]

Re: Started new Cycle DEC 1..WOOHOO!!

Hmm, I'm getting there. I can curl 50lbs.
1/2 ponund of bacon snack? Is that actually bacon?
Pork rings? what are you eating BB?

I just got this new pre-workout drink. Smash fully loaded. It gives me an awesome pump. Maybe Mrs. BB would like to try it..

Yep thanndie...BACON.....

I've been on a LOW fat, low to med carb, high protein diet and have hit a plateau...some I'm changing it up for a bit...I've been doing alot of reading on the ANABOLIC DIET by Dr. DiPasquale...sorta like ATKINS, but you carb load on weekends.....I'm doing this diet for a change....I'm loving beef and BACON and eggs.....I'm so sick of Chicken and tuna I was gonna die!!!!

 

[the_alcatraz]

Re: Started new Cycle DEC 1..WOOHOO!!

Tonight, back and bi's:

Back:

Pull downs:
220X11
220X7
205X12, drop set to 145X8

High Pulls:
270X9 ( New PR)
270X7
270X6

T-Bars:
135X15 (New PR)
135X8
135X10

Cable Rows:
210X9
210X7
165X8...Very slow concentrated movement

Biceps

Nautilus Preacher Curls
125X11
125X11
125X8

One arm Dumbbell Preacher curls...done very slow and focused
25X11 each arm X 3 sets

Standing Barbell curls
Goal was no cheating, no swinging...just bi's...higher rep range for me...
60X14
60X12
60X16

Great friggin Pump on Biceps tonight!

Day 2: Anabolic Diet
Breakast: 3 Deviled Eggs, water, 1/2 pound bacon
snack: Pork Rinds
Mid Morning: 44g of whey mixed with water and 2oz of heavy cream
Lunch: 1/2 hamburger, grilled with swiss and mushroom, 1 cup of Broccoli .
Mid Afternoon: 44g of whey mixed with water and 2oz of heavy cream...had a few pork rinds...need some hot sauce!
Dinner: 6oz of Pork, onion 1 cup of Grean beans cooked in bacon grease..
Pre Work out drink: Assault mixed with water,10g L-Glutamine
PWO: 44g whey mixed with low carb milk and Ice

I'd throw in deadlifts and bent-over dumbell rows instead of seated rows / cable rows.

 

[Black Boxster]

Re: Started new Cycle DEC 1..WOOHOO!!

I'd throw in deadlifts and bent-over dumbell rows instead of seated rows / cable rows.

Thanks for the advice Bro!!, I'm doing RDL on leg days....( SL and Needtos suggested them for legs...)should I do regular DL the on back days??

I'll try the dumbells rows next back day...I've been diggin the cable rows, but I have been getting some lower back pumps from them...

 

[Black Boxster]

Cardio and abs:

Did 30 minutes cardio tonight

4 Sets of hanging leg raise
4 Sets of Crunches
4 sets of sit ups

Diet:

I'm loving to eat on the Anabolic Diet...
Breakfast: 2 eggs, 2 slices of bacon, 1 oz of cheese
Snack: some pork rinds...
Mid Morning: 44g whey mixed with water and 2oz Half and Half
Lunch: 4Egg Omelet with 3oz cheese
Mid Afternoon: 44g whey mixed with water and 2oz Half and Half
Dinner: 1/2lb hamburger with cheddar, onion and small amount of A1 sauce, green beans
PWO: 44g whey mixed with water and 2oz Half and Half

Standard supps I take daily:

4- P.P's CLA
6- 1200 mg Fish oil
2-Mulit- vitamins
2- calcium
6- Lipoflame
10g BCAA
15g L-glutamine
8- Life Support
9- Amplify02 on Weight training days
I feel like I'm missing something.....

I also drink a Verve or two a day...LOVE the VERVE!!!!!! ask me about!

Normally I take in over 100g a day of whey protein....with my job it is hard to be eating all the time... Quick Plug: justaddmuscles 100% Whey is the BEST ever!!!!!