My Log

[Nomak666]

Friday October 30th 2009

10am: 4 packets oatmeal, 6 whole eggs, 3 slices of american cheese, 3 servings hash browns

1230pm: sushi buffet with my mother, had 2 plates filled with sushi, salmon, tuna, etc, etc

3pm: 6oz spaghetti, 8oz shell steak (fat cut off), 2 tbsp evoo, with soy sauce and seasonings

415-530pm tricep training

530pm: 50g dextrose, 50g maltodextrin, 2 scoops musclemilk

630pm: 6oz pasta, 8oz chicken, 2 tbsp evoo, 1 1/2 cups vodka sauce

9pm: 2 pieces of kfc chicken thighs (extra crispy), large mashed potatoes with a little gravy

feeling a little sick since i got home form the gym, will not have meal 6 because i feel nauseous and dont want to puke, going to bed and hoping tommorow will be better. tricep trqaining couldnt have gone better, all lifts have gone up ALOT.

Tricep training

rope pushdowns(they really warm up my elbows before hitting close grip presses): 12x50, 10x65, 8x80 (i pull the rope apart at the bottom for an extra stretch)

close grip bench on smith machine (bar weighs 15lbs): 10x105lbs, 8x155lbs, 8x235lbs

v-bar pushdowns: 10x70lbs, 10x80lbs, 8x115lbs

seated db extension(with both arms): 10x70lbs, 10x80lbs, 8x100lbs

seated dip machine: 12x145lbs, 10x185, 10x265lbs (1 plate away from full stack )

single arm reverse grip pushdowns(i feel these really bring out the horse-shoe shape: 10x15lbs, 8x20lbs, 8x35lbs)

 

[Nomak666]

taking the week off from training. lower back is getting better and pain is going away so a week away from the gym should be good. havent taken a week off in about 8 months. still gonna be eating ALOT.

 

[Nomak666]

Monday November 9th 2009

10am: 1 cup (dry) oatmeal, 10 egg whites, 2 whole eggs

1230pm: 1 1/2 cups white rice, 8oz chicken breast with a peanut sauce

3pm: 1 cup white rice, 8oz flank steak

train at 415-530pm

530pm: 50g dextrose, 50g maltodextrin, 2 scoops of muscle milk 10 minutes later

630pm: 1 cup white rice, 8oz chicken breast

9pm: 8oz 90/10 ground beef

1130pm: 2 scoops of muscle milk


Chest Training

Incline db press (lowest incline): 10x70s, 8x100s, 7x120s

hammer strength chest press: 10x90lbs(each side), 8x135lbs, 6x205lbs

incline db flys: 10x55s, 8x65s, 8x75s, 6x85s

machine flys: 10x130, 8x170, 6x230

Appetite has been crappy lately ever since i starrted letro, having some headaches and nausea, flu-like symptoms, feeling hot and cold when im sleeping. thats why i had to back off on the calories cuz i was only getting in my first 3 meals, after my pwo shake, i couldnt eat anything at all, so i rather keep 6 meals a day plus my pwo shake. still eating about 3700 calories, weights is at 183lbs, getting a little leaner since i backed off the cals this past week but i was putting on some size around my waist. i dont mind the fat gain cuz itll come off quick but if im gaining 10 pounds in 2 weeks and 8 pounds is fat, then i dont even want those 2 extra pounds of muscle. as long as my gains are going up and my lifts are going up then im happy, still got 3 1/2 months of adding on some more size so i should be around 195-200 pounds around february.

cycle:

test enanthate: 250mg every 4th day
tren enanthate: 250mg every 4th day
dostinex: .5mg every 4th day
letrozole: 2.5mg every 3rd day (will back down to 1.25 once my lump under my nipple goes away)
hcg: 250iu every 4th day for a few weeks

been on this cycle for 4 1/2 weeks. will be adding deca and dbol soon, maybe. still debating but if i do it will be 225-300mg every 4th day and dbol at 30-50mg ed for 5 weeks. but im seeing awesome strength and lean mass gains now so i might save it for when i drop the tren cuz im only running the tren for 10-12 weeks. we'll see

 

[hesnobradpitt]

how was the wk of mate , thats along cycle if you add the other decca and dbol , done any biggies like it .

I did a long tren decca dbol /winni cycle and it put lots of levels out of wack , my lipids were shot .



Brad.

 

[Nomak666]

how was the wk of mate , thats along cycle if you add the other decca and dbol , done any biggies like it .

I did a long tren decca dbol /winni cycle and it put lots of levels out of wack , my lipids were shot .



Brad.

Great. I really needed the break. And yes, thats the reason why i may not add the deca because i dont want to extend this cycle too much. i will most likely add dbol for 5-6 weeks and save the deca for a next cycle. ill start the test tren and deca all at the same time so i wont run into predicaments like this. ive done a long cycles before, and recovery wasnt bad at all. i ran test e and tren e for 10 weeks. dropped the tren then added EQ for 18 weeks with the test e. so that was a 7 month cycle and i took clomid for 6 weeks, 100mg for the first week then 50mg for the next 5 weeks with a little arimidex and i was back to normal within 8 weeks after pct. also this time im running hcg and im also doing both clomid and nolvadex for pct.

the only time i had slightly elevated blood pressure and cholesterol was when i ran winstrol with anavar, i think my bp was 169 and the normal is 120.

 

[Nomak666]

Heres my training for tuesday to today (thursday), been slacking a bit, but i will do my best to keep this log going forever, lol.

Back training: finally getting back into deadlifts again and im loving them, i never should have dropped them.

Lat pulldowns: 10x100lbs, 8x140lbs, 8x220lbs

bent over barbell row: 10x135, 8x185, 8x275 (last 2 reps were kinda sloppy but i wanted to push it as close to failure as possible

single arm hammer row(machine): 10x150, 8x200, 8x260(stack)

seated low pulley row: 10x140, 8x200, 6x260(stack)

deadlifts: 10x135, 8x225, 8x315 (onl my second time doing it since a long time ago, so im going light, dont want to hurt my lower back and its still a bit sore from a few weeks ago)

hyperextensions: 12xbw, 10x25lb plate behind head, 8x35lb plate behind head



Shoulders:

Seated hammer strength shoulder press: 10x90lbs(each side), 8x135, 6x205lbs

seated laterals: 10x20s, 8x30s, 6x45s

seated miliatry on smith machine: 10x105, 8x155, 6x245( i put the safety pin in place so when i went down on the rep, i let the bar touch the safety pin, it actually makes it easier but it doesnt hurt my rotator cuff so im gonna stick with it)

bent over rear delt raises: 10x20s, 8x30s, 8x40s

single arm behind the back cable lateral raise: 10x15, 8x20, 6x35

db shrugs: 15x100s, 12x110s, 12x125s(heaviesrt ones my gym has) will most likely switched to behind the back barbell shrugs on the smith since i need to add more poundage.



Biceps workout for today:

Standing Ez Bar curl using the outside grip: 8x80lbs, 8x100lbs, 6x140lbs

standing db curls: 10x20s, 8x30s, 6x55s(the sets is coming "cleaner" meaning minimal swinging, a few weeks ago, i had to swing a bit for the last few reps but this set was flawless)

v-bar cable curls: 10x65lbs, 10x80lbs, 10x95lbs(stack) plus 6 of those extra weight plates i maneuvered on

single arm preacher curl (machine): 10x50lbs, 8x65lbs, 8x90lbs(helped on the last 2 reps with the other hand to try and squeeze out everytihn i got)

single arm cable curl: 10x20lbs, 8x25lbs, 8x45lbs

thats it, im feeling great this week minus the headaches from the letro but im getting sick of the little lump under my left nip so im gonna keep running it till its gone then drop the dose to half. my weight is at 185 today, eating has been somewhat difficult since i started letro, dont know if its from the letro or not but, like i said, ive been getting headaches, nausea, feeling hot and cold at the same time, and loss of appetite. hopefully the lump will go away and i can drop the letro to a very very low dose so i can start eating big again.

tommorow will be triceps, one of my favorites, i actually like working every muscle and ive learned to love working legs once i started seeing RESULTS. maybe its cuz my tricep workouts fall on a friday. who knows, until then, take care everyone.

 

[Nomak666]

Friday November 13th

triceps:

Rope pushdowns: 10x65, 8x80, 8x95(stack)

smith machine close griip bench press: 10x105, 8x155, 7x245

v-bar pushdowns: 10x65, 10x95(stack), 10x95(stack) plus 6 weight plates, i think theyre 5 pounds each. to be honest, ive been doing this weight for a while, i dont know what else to do, not trying to brag but im maxing out alot of the machines and lifts, and i go to a golds gym, db's only go up to 125.

seated db extension with both arms: 10x60, 8x80, 8x100, 6x115(felt i could go higher after my 3rd set so i threw a 4th set in)

tricep dip machine: 12x130, 10x210, 10x285(stack, my first time attempting it and i banged out 8 clean ones then 2 more)

single arm reverse grip pushdown: 10x15, 8x20, 8x35

over all i had a great workout, im doing high intensity even though i have some volume in there but im maxing out on alot of the machines so i have to throw in extra exercises.

 

[Nomak666]

Saturday Nomvember 14th 2009

LEGSSSSS, Had an awesome leg workout.

Leg extensions: 12x130lbs, 10x210lbs, 8x250lbs (getting close to stacking it )

Squats(ass deep): 10x135, 10x225, 8x275, 8x315 (had alot of people staring at me, then they complimented on me and said they thought i was gonna do half reps like 90% of the people in there, but they were impressed i did 3 plates for reps ass deep, i think ass deep is the only way to squat, ive seen AMAZING results when i started doing full reps just short of lockout on top, rather then 3/4 reps of half reps even though i can up the poundage. i see so many people throwing on plates and they dont even go to paralell when they squat.

leg press(knees hit chest): 12x270, 10x360, 10x540, 8x720, same with leg presses, i go all the way down to where it hits the safety pin sometimes, less weight, of course, but it hits so much more legs and the results have been amazing, also the strength is going through the roof.

lying hamstring curl: 10x120, 10x140, 8x165

standing single-leg hamstring curl: 10x75, 8x95, 8x115

standing calf raises: 12x165, 10x215, 10x265

seated calf raises: 10x90, 10x135, 8x205

finished in 75 minutes. im off from the gym tommorow. gonna have a cheat meal or two, maybe hit up the sushi buffet for lunch. anyways, ill be back on monday to post up my chest workout.

 

[Nomak666]

IM BACK. BEEN OFF FOR 2 WEEKS, GONNA START PCT. WAS RUNNING LOW DOSE TEST FOR A FEW MONTHS 350-500MG THEN BACK DOWN TO 250MG EW. RAN TREN E FOR 8 WEEKS, THEN STOPPED. MANY REASON FOR WHY IM DONE WITH AAS, AT LEAST FOR NOW.

Anyways, i feel that i have enough mass for my height, im 5'6, 180 pounds, 10% bodyfat. im no longer going to be bulking and cutting so drastically, but instead i will eat a clean diet and keep my calories at 2900-3000, tons of carbs in my first 4 meals, none the last 2, some light cardio, and weight training 6 days a week. i will post pics tonight

Here was my shoulder workout for yesterday.

HAMMER STRENGTH SHOULDER PRESS: 12X45LB, 10X90LBS, 10X135LBS, 7X180LBS (THIS IS FOR EACH ARM)

SEATED DB LATERAL RAISES: 12X20LBS, 10X25LBS, 8X30LBS, 6X35LBS

SEATED SMITH MACHINE SHOULDER PRESS TO THE FRONT: 10X105LBS, 8X155LBS, 5X195LBS

BENT-OVER DB REAR DELT RAISE: 12X20LBS, 12X25LBS, 10X30LBS, 10X35LBS

SINGLE-ARM BEHIND-THE-BACK CABLE LATERAL RAISE: 12X15LBS, 10X20LBS, 8X25LBS, 8X30LBS

DB SHRUGS(WITH STRAPS): 15X90LBS, 12X105LBS, 12X125LBS


10AM: 1 CUP STEEL CUT OATS W/ 1 PACKET OF SPLENDA, 2 SCOOPS VANILLA WHEY WITH 12OZ WATER

1230PM: 1 1/2 CUPS (MEASURE COOKED) BROWN RICE, 8OZ (MEASURED RAW) CHICKEN BREAST

3PM: 1 CUP STEEL CUT OATS W/ 1 PACKET OF SPLENDA, 2 SCOOPS VANILLA WHEY

6PM: 1 1/2 CUPS BROWN RICE, 8OZ CHICKEN BREAST

830PM: 8OZ FLANK STEAK, 2-3 CUPS OF BROCCOLI

11PM: 6 EGG WHITES, 4 WHOLE EGGS

MY GOALS ARE TO MAINTAIN MY WEIGHT WHILE STRIPPING THE FAT OFF OF MY BODY, THE WHOLE BULKING AND CUTTING THING IS DEFINITELY FUN FOR THE MOST PART, BUT NOT HEALTHY. STRETCHING YOUR STOMACH OUT LIKE THAT THEN DIETING VERY STRICT WITH RESTRICTIVE CARBS AND CALORIES, PLUS THE CARDIO, AHH. I WOULD LIKE TO USE THIS DIET FOREVER, WITH THE EXCEPTION OF SWITCHING PROTEIN SOURCES AND STUFF LIKE THAT. THEN ONCE SUMMER ROLLS AROUND, ILL ADD A FEW CARDIO SESSIONS, AND MAYBE A FEW BEFORE BREAKFAST, BUT I DO NOT WANT TO TOUCH THE DIET BECAUSE ITS PERFECT FOR ME RIGHT NOW, NOT CRAVING FOR MORE CALORIES, AND IT GIVES ME JUST WHAT I NEED TO GET THROUGH THE DAY AND MY WORKOUT.

HOPE YOU ALL HAVE A GREAT AND WONDERFUL NEW YEAR.

 

[the.gladiator1987]

good choice bro, get to a good weight/bf % and do a clean bulk, quality muscle and more importantly good for your health.

In the summer you can add some fasted morning cardio, and start taking shorter rest times between sets. Keep the diet the same but like you said switch protein sources. Have cottage cheese once in a while, fish, tuna, etc.