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My Log

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Criminal10dinC

New member
I will try to keep all of my relevent information in this thread, so that those of you following my progress through this cycle can continue to help, critique, and encourage me.

my beginning stats are:
6'3"
195Lbs
body fat around (est.) 15-20%
22" Thighs
14 1/2" Calves
15" biceps
44" Chest

i am running Testosterone Enanthate, 500/mg per week. i front loaded with 1000mg in the first 4 days. (day one 250, day three 500, day four 250). i inject 250mg every 3 days, regardless of the day.

i was a little late on getting an AI, my plan was to cross my fingers for no-gyno lol but i have since realized the error of my ways. i have a 30ml (1mg/mL) bottle of Anastrozole.

week 1-12 Testosterone Enanthate 500mg/week (2 shots weekly)
week 1-12 Anastrozole (.5mg e3d)

I havnet set up any thing yet for my PCT, or any other compounds for my on cycle assistance. hopefully i can get some help with that aspect as well. i think i would run PCT as:

week 14-18 clomid?? (what dosage??)











youtube.com/criminal10dinc = my cycle vlog
 
I think theres a pretty clear consensus on what a modern PCT should look like.

Clomid 25/25/25/25
Unleashed/ Post cycle combo (4 weeks)
Forma Stanzol 5 pumps am, 5 pumps pm (4-6 weeks)
DAA

I'm surprised you haven't figured this out yet.
 
10/1/12's Workout Log:

Mon- chest, tris, abs

Flat bench 4 sets 12, 8, 6, 3 (135lbs, 155lbs, 175lbs, 185lbs) ((i have no spotter when doing my excercises :())
Incline db 3x 12 (45lbs, 50lbs, 55lbs) ((could only get 55lbs x8))
Dips 3x12
Skull crushers 3x10 (50lbs, 60lbs, 65lbs)
Flys 3x15-20 (30lbs, 35lbs, 40lbs)
Cable pushdowns 3x15-20 (100lbs, 120lbs, 130lbs) ((could only do 130lbs x10))
Weighted abs 5x20-50 (ab workout sucked, i realized i have no core strength. i need to work on this one alot)
 
Jigga14 said:
I think theres a pretty clear consensus on what a modern PCT should look like.

Clomid 25/25/25/25
Unleashed/ Post cycle combo (4 weeks)
Forma Stanzol 5 pumps am, 5 pumps pm (4-6 weeks)
DAA

I'm surprised you haven't figured this out yet.
Click to expand...

well i have been putting all my time and energy into fixing the mistakes i have made that need immediate attention. PCT is still a couple of months away. I have been focusing on my diet, and workout routine.
 
Everything looks pretty good. Target 10-12 reps, and deviate from that when your in the mood.
On cycle support from N2BM HCGenerate and N2Guard. I think you will need 2 bottles of each. The HCGenerate helps you keep from completely shutting down and will make your PCT better.

Just keep on working out and posting. Everything will come together.
 
Im not. You don't have agood enough base for gear. Id stop if I were you.
 
Well what's done is done. Get your ancillaries ASAP and run the cycle properly. Clean up your diet as 20% is def on the high side. You are not very strong for your size you should have waited as you could have gained a lot more natty still. Your already pumped right full of test so use it to your advantage, make some gains and learn your lesson to not cycle until you have everything you need.


Ride it like you stole it!!
 
Evan isn't on gear. He's 17 and has built that base thru diet and lifting heavy.

To everyone, we aren't going to change Criminal's mind on this. Man wants to run gear, let it be.
 
Buildingup24 said:
Evan isn't on gear. He's 17 and has built that base thru diet and lifting heavy.

To everyone, we aren't going to change Criminal's mind on this. Man wants to run gear, let it be.
Click to expand...

Agreed but might as well try to inform him as best as we can if he's willing to listen on how to keep it safe.


Ride it like you stole it!!
 
Criminal10dinC said:
10/1/12's Workout Log:

Mon- chest, tris, abs

Flat bench 4 sets 12, 8, 6, 3 (135lbs, 155lbs, 175lbs, 185lbs) ((i have no spotter when doing my excercises :())
Incline db 3x 12 (45lbs, 50lbs, 55lbs) ((could only get 55lbs x8))
Dips 3x12
Skull crushers 3x10 (50lbs, 60lbs, 65lbs)
Flys 3x15-20 (30lbs, 35lbs, 40lbs)
Cable pushdowns 3x15-20 (100lbs, 120lbs, 130lbs) ((could only do 130lbs x10))
Weighted abs 5x20-50 (ab workout sucked, i realized i have no core strength. i need to work on this one alot)
Click to expand...

If the dips become easy to get 12 reps start adding weight. Start with a 10-25 lb plate. This is how I started and eventually was able to do sets with 100+ lbs straped to my waist. Also when your able to complete a set with the required reps add 5-10 lbs next time. So if you got 135 for 12 then next week do 145. Keep hitting the core hard. The core is essential for moving big weights, and big weights build big muscle. At week 6 start taking hcgenerate, then one week before cycle ends start hcg at 500 ius week. Do this until pct starts which is 2 weeks after last shot. For pct, run this for 4 weeks.

Clomid 25 mg day
Postcycle/unleashed
Forma
DAA.

This is a solid pct.

NTBM REP
 
Jigga14 said:
I think theres a pretty clear consensus on what a modern PCT should look like.

Clomid 25/25/25/25
Unleashed/ Post cycle combo (4 weeks)
Forma Stanzol 5 pumps am, 5 pumps pm (4-6 weeks)
DAA

I'm surprised you haven't figured this out yet.
Click to expand...

I will elaborrate by saying even if you dont run HCG during cycle you need to run it in at the very least the last week before PCT starts. So your nuts are huge and full before you ask them to try and recover. Another thing if you can find it would be like 2 shots of HMG. But the HCG is a must. If you cant get it then about 10 caps of HCgenerate a day for in the week or two before pct then 5 daily all though pct. Hcgenerate will not suppress so running it through pct is a nice helping bonus. It will get costly though.
 
Evan Tipps said:
Why the hell are you on gear.
Click to expand...

I know bro.....I know.....^^^^ he has been beat to death about it since his first post. Probably the worst of it coming from me, extensively. He has taken a step back, owned his mis steps and mistakes and is trying to get everything straight as quick as possible while trying to educate himself asap.

I did the same exact stupid shit myself 16 years ago. I just wish I had EF back then to steer me clear.

There.....theres my warm fuzzy moment for the yearly quarter...dont look for another one any time soon.
 
just got back from the gym. tuesdays workout was as follows:


bent over rows 4x10 (95, 105, 125)
pull ups 4x12 (-100, -90, -80, -90)
Dead Lift (cant do deadlifts)
Db pull overs 3x12 (25, 30, 35)
Ez bar curls 3x12 (40, 50, 50)
Hammer Curls 3x12 (25, 30, 20)
crunches (20, 15, 10, 5)


definetly feel a little bit discouraged after tonights session at the gym. i feel like i got a great workout, in terms of pump and hypertrophy.. but god dayum i am weak. i guess thats what a year and a half of shooting heroin does...

my lower back started snappin up when doing the deadlifts, so i decided to stop after a few reps. i'm wondering what exercise i could put in its place to serve somewhat the same purpose? (i know nothing can truly replace deadlifts, dont freak out)
 
Burnthiscorpse said:
I will elaborrate by saying even if you dont run HCG during cycle you need to run it in at the very least the last week before PCT starts. So your nuts are huge and full before you ask them to try and recover. Another thing if you can find it would be like 2 shots of HMG. But the HCG is a must. If you cant get it then about 10 caps of HCgenerate a day for in the week or two before pct then 5 daily all though pct. Hcgenerate will not suppress so running it through pct is a nice helping bonus. It will get costly though.
Click to expand...

i dont want to sound stupid but can you explain the HCG to me a little bit more? as in the dosage and etc?? i can order it right now so that i will have it by the time i need it. sounds pretty important :/ oops again

also i could purchase some HMG as well, how big should the shots be and when would the ideal times be to take those shots?





i know it sounds like i am just utterly underprepared for this cycle that i am on, and by no means is this an excuse, BUT this forum takes PCT and all the precautions to a whole 'nother level. none of the other forums i am on are this into doing things the actual healthy way. so all the research that i had done the month prior to even ordering my gear was essentially useless because of the vast amounts of information left out in those forums....

that being said i appreciate everyone's help and general concern for my well being. all this time and energy you guys are putting into me and helping me get my shit right i will for sure be repaying to those that i see in need when i become well learned in this science. thanks again.
 
all good points have been made here. that being said dude you're gonna blow up on test e! keep that diet clean eat well above maintenance lift big and ur gonna get dem epic gainz! I'm in for this

Sent from my Nexus S 4G using EliteFitness
 
this thread belongs in the AAS forum or the log forum. not here.

whatever gains you get on this cycle (whether it be strength or mass) will be gone afterwards. you don't have anything in order at all. your diet (which i commented on with your thread on dieting) will result in fat and water gain.. you are just consuming fat and sugars, not enough vegetables or whole food protein, your workouts are gonna be awful since you have no base and are starting from scratch (sore the entire way and no conditioning), your blood pressure and heart health will not allow you to feel good or sleep well on this. at your weight you should be benching 275 minimum naturally. you have no trunks, unable to do any deadlifts.
without a trunk a tree will not grow leaves.

PCT should already be on hand. some ancillaries have to be ordered from online pharmacies like hcg. that can take a month or more to arrive. you cannot just wait to get them. with no pct 5 weeks after your last injection of test you will crash hard, since you have a history of substance abuse you will probably go into a deep depression and quit on the gym as your water gains dissapear, and whatever strength gains you get (which you will get although they won't be very good) will dissapear literally overnight as the esters are out of your body and your test levels are in the double digits, and you will actually become weaker than you are right now with no energy

if that is what you are after then good luck. but i hate to see people waste their money and possibly damage their HPTA in the process. you will more than likely end up looking and feel worse after this.

not really us trying to dissuade you but more of a what the heck is the point of doing.. you would have better long term results training naturally and improving your diet than running juice. in this case running steroids will actually hurt you more than help. basically you ALREADY have plenty of test in your body as a young male, to throw that away and not use it is silly.

but what the heck do i know right? only been working out for the past 17 years (did not touch steroids till i was 28) and if you click on my profile i look like a russian tank. i guess those 20 year olds on those 'other sites' should be listened to over the vets on EF who have commented to you, who are the best of the best gym rats in the country. bottom line is you gotta love working out to adapt to this lifestyle, that means going through the pain and learning from trial and errors.. if you feel like you actually are gonna be able to lift as hard off cycle as on then go for it, if you have any doubts then its not too late to put down the needle for the next couple years and do things the best way
 
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I recommend you order the HCGenerate and N2Guard from Need To Build Muscle right away. 2 bottles of each. That is all you need for this cycle. And clean up your diet like the man said. This thread is for your training and diet. If you wanna talk gear, which I think we pretty much hashed out already, start one on the other side. Your one chance is to tweak your diet like the man said. Keep researching diets in the forums, and find one that has proven effective.

You said you want a kick start for your training. After this, no gear for a couple years while you push your self as far as you can naturally.
 
Criminal, Make sure you read all the posts on this thread. Especially page 2. It looks like your most recent questions were answered there. Going for 4500 calories a day I tend to make one big amount of food that I carry around with me in plastic containers, then just hit a bunch of other staples. I tend to eat the same thing every day.

2 pounds of boneless chicken breast or lean red meat and 1 cup (uncooked) brown rice
2 double protein shakes
2 peppers
1 cup bran with milk
5 egg whites 1 piece of bread
16 ounces cottage cheese
2 pieces of fruit
16 ounces yogurt
1 balanced meal with my wife
a snack or 2

You can get free use of a program at calorieking.com for a week. You just put in what you eat, and it gives you a break down of carbs, protein, fat, and calories. I tried using examples of diets, but the variety of foods made things seem too complicated.
 
Criminal, Make sure you read all the posts on this thread. Especially page 2. It looks like your most recent questions were answered there. Going for 4500 calories a day I tend to make one big amount of food that I carry around with me in plastic containers, then just hit a bunch of other staples. I tend to eat the same thing every day.

2 pounds of boneless chicken breast or lean red meat and 1 cup (uncooked) brown rice
2 double protein shakes
2 peppers
1 cup bran with milk
5 egg whites 1 piece of bread
16 ounces cottage cheese
2 pieces of fruit
16 ounces yogurt
1 balanced meal with my wife
a snack or 2

You can get free use of a program at calorieking.com for a week. You just put in what you eat, and it gives you a break down of carbs, protein, fat, and calories. I tried using examples of diets, but the variety of foods made things seem too complicated.
 
Actually....Buddah is right bro. Hcgenerate will do you just as good. Plus you dont have to get bacteriostatic water, slin pins, mix it ect...

Steve is hammering on you about your diet and he is right. I havnt personally read your diet yet but definatley have to eliminate almost all sugars and shit carbs, bad fats, empty calories.

At your current body weight I would guess you can get away with 3000 or so calories daily. This will put plenty of mass on you if you keep the protein high. (minimum 300g daily)

Then during PCT you can up your calls to 4000 to try and help you hold on to as much as possible. Steve is right. You are going to lose alot more than you would if you had some base to work with. But I dont think its out of the question to hang on to some. At the least you should be able to completely recomp your appearance.
Make sure your doing cardio. IMHO....twice a day. If you cant then do 30 min post workout after every workout. Then do a hour on non workout days. Your heart will thank you and you'll burn some serious fat.
 
Hey Guys. I just saw a post on the other side. If we join the forum over at muscle research, follow this link;

Muscle Research Forums

we can get free products and stuff just for posting. say buddhabuilder sent you when asked who referred you, and see you there too!
 
i'm revising my diet. i took out the first meal of the day being OPTIMUM NUTRITION serious mass, that takes out almost 300g of carbs in it self. i'll be replacing that meal with some scrambled eggs, bell peppers and a glass of milk.


that will also drop my calories per day to about 3200 rather than my initial 4000.


just got my arimidex in, started taking that today. .5mg every 3 days.


going to order HCG and HMG monday of next week, along with my Clomid.

Burnthiscorpse said:
Actually....Buddah is right bro. Hcgenerate will do you just as good. Plus you dont have to get bacteriostatic water, slin pins, mix it ect...
Make sure your doing cardio. IMHO....twice a day. If you cant then do 30 min post workout after every workout. Then do a hour on non workout days. Your heart will thank you and you'll burn some serious fat.
Click to expand...

i would be really excited to do cardio again, when i got out of rehab i was running up to 4miles every morning.. but i thought that would be counter-productive to what i am trying to do at the moment? since i am trying to put on mass wouldn't i have to eat even more than 3000cals a day to sustain that weight gain??
 
Criminal10dinC said:
i'm revising my diet. i took out the first meal of the day being OPTIMUM NUTRITION serious mass, that takes out almost 300g of carbs in it self. i'll be replacing that meal with some scrambled eggs, bell peppers and a glass of milk.


that will also drop my calories per day to about 3200 rather than my initial 4000.


just got my arimidex in, started taking that today. .5mg every 3 days.


going to order HCG and HMG monday of next week, along with my Clomid.



i would be really excited to do cardio again, when i got out of rehab i was running up to 4miles every morning.. but i thought that would be counter-productive to what i am trying to do at the moment? since i am trying to put on mass wouldn't i have to eat even more than 3000cals a day to sustain that weight gain??
Click to expand...

For cardio bro I'm just talking treadmill at 2 degrees , fast enough walk to get your heart rate up to apx 130 bpm. It will keep your CNS healthy and help keep any fat gain off.
You would have to figure out your lean body mass index then use that to figure out your maintinence calories. Then add 500-600 cals over maintenance to gain mass. Too much over and you'll gain fat. If you do a complete recomp with added size you'll be a lot happier. As opposed to gaining 40 lb and being smooth and fluffy.
Don't forget to get some carbs in the morning. My suggestion.....throw a cup of oats or rice in with every meal. Good healthy long burning complex carbs.
50g carbs with all solid meals, 8-10 oz meat each meal. Pwo shake, throw in 30g whey and a cup of liquid paturized egg whites.
If you want to do a real gainer shake then use a scoop of casein, milk(or unsweetened almond milk) , cup of oats, 1-2 tbsp natty peanut butter or almond butter. Blend and sip.
 
Burnthiscorpse said:
For cardio bro I'm just talking treadmill at 2 degrees , fast enough walk to get your heart rate up to apx 130 bpm. It will keep your CNS healthy and help keep any fat gain off.
You would have to figure out your lean body mass index then use that to figure out your maintinence calories. Then add 500-600 cals over maintenance to gain mass. Too much over and you'll gain fat. If you do a complete recomp with added size you'll be a lot happier. As opposed to gaining 40 lb and being smooth and fluffy.
Don't forget to get some carbs in the morning. My suggestion.....throw a cup of oats or rice in with every meal. Good healthy long burning complex carbs.
50g carbs with all solid meals, 8-10 oz meat each meal. Pwo shake, throw in 30g whey and a cup of liquid paturized egg whites.
If you want to do a real gainer shake then use a scoop of casein, milk(or unsweetened almond milk) , cup of oats, 1-2 tbsp natty peanut butter or almond butter. Blend and sip.
Click to expand...

I think a recomp is really what i need, rather than trying to get 'yolked'. Since i am still considered a noob in the gym cant i gain muscle while losing fat?? I heard its easy to do when you are still just beginning...
 
Criminal10dinC said:
I think a recomp is really what i need, rather than trying to get 'yolked'. Since i am still considered a noob in the gym cant i gain muscle while losing fat?? I heard its easy to do when you are still just beginning...
Click to expand...

As long as you diet as we are suggesting and do some cardio you will recomp without "trying". You'll still gain a lot of mass while on.
Even if you gain 25 lb and only keep like 7 solid lb. If you nail pct and start supplementing and dieting right after.pct you will quickly put back that 17 lb you lost post cycle. By quickly I would say 6 mos. But that's a lot of mass in 6mos. But totally doable because your new.
 
Try trap bar deadlifting if you have one, other wise front squats, glute ham raises, bulgarain squats. That will beef up the legs and get you strong.
 
Criminal10dinC said:
i'm revising my diet. i took out the first meal of the day being OPTIMUM NUTRITION serious mass, that takes out almost 300g of carbs in it self. i'll be replacing that meal with some scrambled eggs, bell peppers and a glass of milk.


that will also drop my calories per day to about 3200 rather than my initial 4000.


just got my arimidex in, started taking that today. .5mg every 3 days.


going to order HCG and HMG monday of next week, along with my Clomid.



i would be really excited to do cardio again, when i got out of rehab i was running up to 4miles every morning.. but i thought that would be counter-productive to what i am trying to do at the moment? since i am trying to put on mass wouldn't i have to eat even more than 3000cals a day to sustain that weight gain??
Click to expand...

you are all over the place bud. there isn't any such thing as losing fat and putting on mass at the same time. again you are trying to do things for advanced lifters, when you are a newb.. pick one and do it. if you want to cut fat then up your cardio.. if you want mass then drop the cardio and up the calories and protein.

also your totally missing what I have told you about your diet. you need WHOLE FOODS. milk does not count, nor does protein shakes. chicken breast boiled for 30 minutes with a side of brown rice and green veggies is muscle building food. milk is just sugar and fat and doesn't have even close to as good a nutrition as that meal i gave you in the prior sentence

cage free eggs are awesome, chicken breast, low fat plan greek yogurt, green veggies, sweet potatoes, brown rice. these are staples of a bodybuilding diet. guys that inject insulin before a meal don't drink milk after, they eat whole foods. there is a reason for that. you want to imagine yourself shuttling in nutrients into your muscle when you put something in your mouth. if you drink milk and eat protein shakes as a meal you will only store up fat.

I saw your youtube blog and you are a humble guy. and if you want to get serious keep reading and researching and keep an open mind .
 
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I hope you are swapping needles after you draw.. in your vid you don't do it.

this is a good reason why you are having pain after injecting, you are using a needle that isn't sharp

lol.. its almost like you are making parody vids on what not to do in your vids. use a thicker needle to draw.. then swap it out for a 25G 1 inch .. and yes you inject into the muscle, not the vein!! the quads are a tricky place to inject because its easy to miss the muscle.. use the delts, those are impossible to fuck up.. and rotate spots.. i hope you aren't injecting the same place over and over

and you definately have no business injecting a gram of juice a week.. way too much .. stick with 500.
 
stevesmi said:
I hope you are swapping needles after you draw.. in your vid you don't do it.

this is a good reason why you are having pain after injecting, you are using a needle that isn't sharp

lol.. its almost like you are making parody vids on what not to do in your vids. use a thicker needle to draw.. then swap it out for a 25G 1 inch .. and yes you inject into the muscle, not the vein!! the quads are a tricky place to inject because its easy to miss the muscle.. use the delts, those are impossible to fuck up.. and rotate spots.. i hope you aren't injecting the same place over and over

and you definately have no business injecting a gram of juice a week.. way too much .. stick with 500.
Click to expand...

I fucked my quad up because i put 750mg into the same spot in a course of 3 days (lol retarded i know) since then i have switched to my glutes and i am not having any trouble.

In terms of my diet i am constantly researching, revising, and re-doing what i had originally laid out.

This is my first cycle. How many people run a truly flawless first cycle? Life is learning by mistakes
 
This car crash is still going on? Eh, subscribed, I need the laughs.

This guy's view of steroids as some mystical holy grail that will make him awesome overnight reminds me of how infatuated I was with pot at 16. "Shout out to my source!" Op step away from the needle. Again.
 
jerome simpson said:
This car crash is still going on? Eh, subscribed, I need the laughs.

This guy's view of steroids as some mystical holy grail that will make him awesome overnight reminds me of how infatuated I was with pot at 16. "Shout out to my source!" Op step away from the needle. Again.
Click to expand...

Come at me bro.
 
Criminal10dinC said:
I fucked my quad up because i put 750mg into the same spot in a course of 3 days (lol retarded i know) since then i have switched to my glutes and i am not having any trouble.

In terms of my diet i am constantly researching, revising, and re-doing what i had originally laid out.

This is my first cycle. How many people run a truly flawless first cycle? Life is learning by mistakes
Click to expand...

not sure what the statistics are but the guys who have their diets and workouts down pat have much better success.

its one thing to learn from mistakes of a first cycle, its another to learn how to eat and workout at the same time. you have your hands full.

once you cycle and after 5 weeks the hormones are out of your system off the real challenge starts. i am curious to see how you react to that.. thats where 99% of guys in your shoes give up and lose motivation.
 
stevesmi said:
not sure what the statistics are but the guys who have their diets and workouts down pat have much better success.

its one thing to learn from mistakes of a first cycle, its another to learn how to eat and workout at the same time. you have your hands full.

once you cycle and after 5 weeks the hormones are out of your system off the real challenge starts. i am curious to see how you react to that.. thats where 99% of guys in your shoes give up and lose motivation.
Click to expand...

This is so true. All hope is not Lost, like Steve said you need whole foods. Nothing can beat this. You can have a shake or 2 but it should only be an addition to an already dialed in diet. Every bbing friend I've had apart from one or 2 has done the whole 3 month test deca cycle, no pct and shitty diet, only to come crashing down and be in worse shape a few months down the road than before they began, only now they have a nice soft flabby chest to put the icing on the cake. Do not make this mistake...


Ride it like you stole it!!
 
check out my log if you want food ideas-- i sporadically lay out what i ate on a speicific day. there's some pics too (ignore the desserts...lol)
Let me know if u want recipes or anything of that sort. ALso they may look expensive--but they aren't--(you can make cheaper substitutions)
 
Yes I have a really good protein bar recipe too that is delicious healthy nutritious and you can adjust the macros to suit your needs :) other great meal ideas ...1 Cup of non fat Greek yogurt , half scoop chocolate whey ( for flavor) 3 tbs hemp seed hearts, about 10 -20 almonds , and a tablespoon natty PB, half cup oats. Stir it all up and consume before bed.


Ride it like you stole it!!
 
stevesmi said:
also goals would be nice here. you didn't lay out specific goals. are you just running steroids for the hell of it or do you have specific strength/weight/goals.

please don't just say "i want to gain muscle and lose fat" ... EVERYONE wants to do that
Click to expand...


Well obviously my goals are to gain muscle and to lose fat, but more importantly i would just like to recomp my body i guess... To get to a point where i am comfortable eith the way i look. I dont expect to get yolked up or ripped up, i just want to fill out the body i have....

Thats about it for goals. If i could gain 25lbs, maybe keep 10lbs that woukd be pretty sweet.


Www.Youtube.com/criminal10dinC = my cycle vlog
 
^^^ get a bunch of pics taken now. then after 2 months we will compare. don't worry about what happens day to day. means nothing

out of bed you will weigh less automatically.

also get your body fat checked now, and compare it later. don't worry what the scale says, means nothing.. you could weigh the same after 2 months but look a helluva lot better right?
 
stevesmi said:
^^^ get a bunch of pics taken now. then after 2 months we will compare. don't worry about what happens day to day. means nothing

out of bed you will weigh less automatically.

also get your body fat checked now, and compare it later. don't worry what the scale says, means nothing.. you could weigh the same after 2 months but look a helluva lot better right?
Click to expand...

Right.

Take your official "before" pics. Step on the scale first thing in the a.m. after a big shit. Write it down. Write down your bf% after getting it done.

Then.....no more scale until the day you start pct. At that point get a weight, and another bf% check. I bet you only gain 10 lb. Because you'll easily exchange 10-15 lb of fat for muscle. Then maybe another 10lb on top of that. So you'll likely recomposition yourself no matter what you do.

Just go by the mirror bro. Nothing else.
 
Okay i got a whole bunch of before pics taken, bunch of angles so we'll see how it turns out. Not sure where to go to get my bf% checked?? Ill have to look into that a little bit further tomorrow.

I messed my shoulder up pretty bad monday, its just now starting to hurt. I fucked up trying to lift heavy... I felt stronger, how stupid of me :/

I need to figure out some good ways to stretch out my arms/shoulders/muscles before working out. Does anybody have any recommendations for routines or whatever? Other than just doing a warm up set...

We have this like, 'cage thing' at the gyn i think its used o stretch out.... Idk. Tips?

Also what should i do interms of my shoulder? Its pretty painful but to tonight is shoulder workouts so should i go ahead and do shoulders an just do it light or skip to something else?


Www.Youtube.com/criminal10dinC = my cycle vlog
 
Criminal10dinC said:
Okay i got a whole bunch of before pics taken, bunch of angles so we'll see how it turns out. Not sure where to go to get my bf% checked?? Ill have to look into that a little bit further tomorrow.

I messed my shoulder up pretty bad monday, its just now starting to hurt. I fucked up trying to lift heavy... I felt stronger, how stupid of me :/

I need to figure out some good ways to stretch out my arms/shoulders/muscles before working out. Does anybody have any recommendations for routines or whatever? Other than just doing a warm up set...

We have this like, 'cage thing' at the gyn i think its used o stretch out.... Idk. Tips?

Also what should i do interms of my shoulder? Its pretty painful but to tonight is shoulder workouts so should i go ahead and do shoulders an just do it light or skip to something else?


criminal10dinc - YouTube = my cycle vlog
Click to expand...

Do not stretch pre workout. Stretch post work out. I sent you a link in a pm a few days ago about shoulder warmup/rehab movements. Rotator cuff warmups should be done every day except legs. Plus the first thing you should be doing is 10-15 min of fast walking to get blood flowing everywhere.
I warned you a while back....do NOT get into feeling stronger and just piling the weight on because you feel like you can. Your connective tissue and joints aren't ready for it.
 
Dude really no pre workout stretch ?
No warm up reps ? No getting blood pumping before you tear the fuck out of the gym ? Really ! Your avi looks like you're a big boy so I know you hit the weights hard ! So I know you know to warm up and stretch out before pounding down ! I've worked thru all kinds of injuries, shoulders, knees, wrists, if you're gonna live hard lift hard be hard it's part of it ! But I never hit before warming up and stretching, not just what I'm working that day but total body, and so should injured dude, if you're going thru all the shit of aas, diet, get all you can and you can't get all if you're starting cold.
 
And don't baby it or favor your bobo when lifting, if warmup reps and warm up weight is all, then it's all but work it! Movement, blood flow, stimulation all part of recovery.
 
Tectime said:
Dude really no pre workout stretch ?
No warm up reps ? No getting blood pumping before you tear the fuck out of the gym ? Really ! Your avi looks like you're a big boy so I know you hit the weights hard ! So I know you know to warm up and stretch out before pounding down ! I've worked thru all kinds of injuries, shoulders, knees, wrists, if you're gonna live hard lift hard be hard it's part of it ! But I never hit before warming up and stretching, not just what I'm working that day but total body, and so should injured dude, if you're going thru all the shit of aas, diet, get all you can and you can't get all if you're starting cold.
Click to expand...

When I get to the gym I walk fast at an incline for 12min to get everythig full of blood. Then I grab nickle plates at do arm circles. 15-20 each way. Then I grab 10lb plates and do a rotator warm up for 3 sets of 15. Now my rotator cuffs are full of blood, pumped and ready for abuse. Post work out I do static stretching and weighted stretching. Too much pre workout stretching can cause injury. Take it from someone with major rotator cuff issues. Stretching will not fill your muscles with blood like warming them up will. And yes ofcourse I do at least one warmup set.
I never suggested he not warm up his body and muscles and joints just not stretching pre workout. Especially with things like chest.
 
Right I'd bet you warm up first, you're not new to this ( experience i mean, not cause your older, hell I'm 50 myself ) and right stretching won't pump blood up, but it makes muscles/tendons more acceptable to the stress and the increase in blood flow warm up and work out creates. Right again excessive stretching (hyperextention, tearing injured area) is harmful, but stretching allows the fibers you're getting ready to tear apart receive the additional blood hence more pump bigger pump easier to sustain pump, left the gym tonight biceps so full when I shampood my hair all I could do was get my hands on top of my head had to move my head back and forth to make it work haha I love this shit!
 
I know the gear is gonna make you feel strong, but, IMO, you should not be doing less than 10 reps on anything right now. You don't have the base. You gotta listen to these basic things or your gonna end up with an injury that won't get better. Just be consistent with training and diet. There; DIET....I said it again! 4 sets, 10-12 reps, good form. It's that straight ahead.
 
lol.

i ride my bicycle to the gym, its about 1.8miles away so thats usually my "warm up". uphill there, downhill on the way home so i get my heart beating pretty decent by the time i arrive.

i'm going to go ahead and hit the gym tonight, i took some ibuprofin for my shoulder a few hours ago at work and was constantly trying to move it and use it and i think i have loosened it up pretty good. it feels like something is 'popping' though sometimes when i move it a certain direction.. same thing happens to my right elbow, i have to constantly be aware of how i am moving and bending it... hmmmm. maybe its a tendon? ...wish i had health insurance

hey burn i like that idea of doing the nickel weights and doing circles with my arms i think that will make a big difference in preventing this kind of injury in the future, along with not pushing myself too hard. without a spotter especially.

thanks for all the help guy i'll have a post-workout update with weights and reps up after i get back here in a couple hours.
 
BuddhaBuilder said:
I know the gear is gonna make you feel strong, but, IMO, you should not be doing less than 10 reps on anything right now. You don't have the base. You gotta listen to these basic things or your gonna end up with an injury that won't get better. Just be consistent with training and diet. There; DIET....I said it again! 4 sets, 10-12 reps, good form. It's that straight ahead.
Click to expand...

see i get conflicting information, like go from 12 reps to 10 reps to 8 reps to 6 to 3.. weights going up with each set...?
 
Criminal10dinC said:
see i get conflicting information, like go from 12 reps to 10 reps to 8 reps to 6 to 3.. weights going up with each set...?
Click to expand...

Buddah is right about higher reps. But my opinion is that you should be shooting for 15 reps on everything. Your first set should be ok. Second set you should be staring to fail around rep 12 and 3rd set you should really have to fight for the last 5 reps.
If you don't still have the link, go to YouTube and search diesel crew rotator cuff warm up. Do that after biking or warmup cardio. But before lifting anything on every day except legs.
 
Burnthiscorpse said:
Buddah is right about higher reps. But my opinion is that you should be shooting for 15 reps on everything. Your first set should be ok. Second set you should be staring to fail around rep 12 and 3rd set you should really have to fight for the last 5 reps.
If you don't still have the link, go to YouTube and search diesel crew rotator cuff warm up. Do that after biking or warmup cardio. But before lifting anything on every day except legs.
Click to expand...


will do that right now. thanks
 
Criminal10dinC said:
see i get conflicting information, like go from 12 reps to 10 reps to 8 reps to 6 to 3.. weights going up with each set...?
Click to expand...

These low rep heavy weight sets build strength. Getting stronger is essential for getting bigger. Big weights build big muscle period. For the shoulder issues you need to be warming them up before you lift. The rotator cuff exercises that were suggested are a great idea. Also after you lift its a good idea to ice anything that hurts. I also like to use a tennis ball to target painful spots. Stand by the wall and put the tennis ball on your shoulder where it hurts. Then use your body weight to work the painful areas. Slowly add pressure to the problem areas. This will break up any scar tissue you have in that area and make you feel alot better.

NTBM REP
 
10/4/12 Log (shoulders, tris, abs)

shoulder press (4x10) 65lbs, 85lbs, 95lbs, 105lbs
close grip bench (3x12) 95lbs, 135lbs, 155lbs
shruggs (3x12) 45lbs, 55lbs, 65lbs
DB lateral raise (3x12) 15lbs, 20lbs, 25lbs
BB front raise (3x12) 20lbs, 30lbs, 40lbs
face pull (3x12) 50lbs, 80lbs, 100lbs
cable rope pulldowns (3x15) 100lbs, 120lbs, 130lbs
abs 20, 15, 10, 5


i need to try and find a way to have a spotter with me or i feel like i am not going to be making any progress. it sucks not being able to go until actual muscle failure on things like shoulder press, close grip bench, etc...

doing the 'shoulder circles' helped my shoulder, i believe it is the rotary cuff thats f'ed up. i remember what caused the injury, its when i was struggling to get my left arm up on the incline DB press... my form was all outta wack, so i'm focusing on doing proper form now with every rep i do. form > weight i think.....

i cleaned up my diet a little bit as well, got some oatmeal now for breakfast in the morning to go along with some eggs and a scoop of whey. (in the oatmeal, yum). got some brown rice as well.
 
warm up before.. whatever muscles you are gonna work them with light weight...

stretch after. if you stretch before weights you increase chances of injuries.

insomnia is a side effect of testosterone, unfortunately with your high body fat and poor diet this is gonna be worse and make it difficult to grow muscle. you definately need sleep to build muscle. this is yet another reason why its important to be in top shape before starting a cycle.
 
Band work to warm up shoulders always works forme.
Also do face pulls light weight high rep (like 20+) before you do pressing work. It's kept my shoulders healthy.

That's my $.02
 
joeblow12345 said:
These low rep heavy weight sets build strength. Getting stronger is essential for getting bigger. Big weights build big muscle period. For the shoulder issues you need to be warming them up before you lift. The rotator cuff exercises that were suggested are a great idea. Also after you lift its a good idea to ice anything that hurts. I also like to use a tennis ball to target painful spots. Stand by the wall and put the tennis ball on your shoulder where it hurts. Then use your body weight to work the painful areas. Slowly add pressure to the problem areas. This will break up any scar tissue you have in that area and make you feel alot better.

NTBM REP
Click to expand...

Joe, This kid never trained before going on this cycle. If he starts going into low reps, IMO, he is gonna snap something off.
 
Criminal10dinC said:
10/4/12 Log (shoulders, tris, abs)

shoulder press (4x10) 65lbs, 85lbs, 95lbs, 105lbs
close grip bench (3x12) 95lbs, 135lbs, 155lbs
shruggs (3x12) 45lbs, 55lbs, 65lbs
DB lateral raise (3x12) 15lbs, 20lbs, 25lbs
BB front raise (3x12) 20lbs, 30lbs, 40lbs
face pull (3x12) 50lbs, 80lbs, 100lbs
cable rope pulldowns (3x15) 100lbs, 120lbs, 130lbs
abs 20, 15, 10, 5


i need to try and find a way to have a spotter with me or i feel like i am not going to be making any progress. it sucks not being able to go until actual muscle failure on things like shoulder press, close grip bench, etc...

doing the 'shoulder circles' helped my shoulder, i believe it is the rotary cuff thats f'ed up. i remember what caused the injury, its when i was struggling to get my left arm up on the incline DB press... my form was all outta wack, so i'm focusing on doing proper form now with every rep i do. form > weight i think.....

i cleaned up my diet a little bit as well, got some oatmeal now for breakfast in the morning to go along with some eggs and a scoop of whey. (in the oatmeal, yum). got some brown rice as well.
Click to expand...

Now ya got it bro....YES....FORM > Weight. Stick to that! Lighter weights 12-15 reps. If your gym has a power rack you can set the side bars up to spot yourself. I'll try and find a video.
Theres nothing wrong with your shoulder workout bro, but i think theres too much shit in there. Try standing overhead barbell press. This is the one big shoulder blaster that hits everything. 1 empty bar warmup set to almost failure then light enough for 3-4 work sets to allow 12-15 reps.
HOWEVER....start with the arm circles and the rotator warmups with the plates you should have youtube'd. After the barbell press finish with some front and side laterals. If you want to do traps on shoulder day too then do heavy Barbell shrugs.
 
Here is a video that explains how to use the power rack properly in your situation(not having a spotter. So you can go til you fail and just let the weight down.
You can apply this principal to seated military press, squats, whatever. SO you never have to worry about getting stuck or pinned.

Bench Press Safely with the Powertec Power Rack (with Ian Lauer) - YouTube


You can also use the smith machine for alot of things but it keeps you in one range of motion like it or not. With the rack you can use natural range always.
 
BuddhaBuilder said:
Joe, This kid never trained before going on this cycle. If he starts going into low reps, IMO, he is gonna snap something off.
Click to expand...

I agree that lower reps increase the danger but hes not lifting extremely heavy weights. When I use to bench 200 lbs my form wasnt great and I never got hurt. Now my form is outstanding and I tend to get strains and pains more often because of the amount of weight. I agree that most of his sets should 12 plus reps and the only thing I suggested he raise weight on was core lifts bench, dl. I advised him to stay high reps on squats as they are the most often done incorrectly.

NTBM REP
 
Another thing criminal if you can get some video of your training so we can critque your technique?

NTBM REP
 
BuddhaBuilder said:
Joe, This kid never trained before going on this cycle. If he starts going into low reps, IMO, he is gonna snap something off.
Click to expand...

Bro i trained. Dedicated for almost 4 months ( out of rehab) and recreationally (in rehab) for another 9 months... So i have been training, its just that now i am on a much more dedicated level.. Combining all aspects, eating sleeping form etc...


Www.Youtube.com/criminal10dinC = my cycle vlog
 
Burnthiscorpse said:
Now ya got it bro....YES....FORM > Weight. Stick to that! Lighter weights 12-15 reps. If your gym has a power rack you can set the side bars up to spot yourself. I'll try and find a video.
Theres nothing wrong with your shoulder workout bro, but i think theres too much shit in there. Try standing overhead barbell press. This is the one big shoulder blaster that hits everything. 1 empty bar warmup set to almost failure then light enough for 3-4 work sets to allow 12-15 reps.
HOWEVER....start with the arm circles and the rotator warmups with the plates you should have youtube'd. After the barbell press finish with some front and side laterals. If you want to do traps on shoulder day too then do heavy Barbell shrugs.
Click to expand...

I really dont want to utilize machines for too much but i think i will start trying to incorporate one or two into my workouts now.. This will atleast allow me to rep till failure..

We got a pretty good machine for bench and even could be used for shoukder press where if you rotate the bar it automatically locks into place. I might start using it after a couple weeks, ill stick to "lighter" weights for a little bit longer so that i can build more of these stabilizing muscles and get the muscle memory started


Www.Youtube.com/criminal10dinC = my cycle vlog
 
Criminal10dinC said:
I really dont want to utilize machines for too much but i think i will start trying to incorporate one or two into my workouts now.. This will atleast allow me to rep till failure..

We got a pretty good machine for bench and even could be used for shoukder press where if you rotate the bar it automatically locks into place. I might start using it after a couple weeks, ill stick to "lighter" weights for a little bit longer so that i can build more of these stabilizing muscles and get the muscle memory started


criminal10dinc - YouTube = my cycle vlog
Click to expand...

The machine with the rotating locking bar your talkig about is the smith machine I am talkig about. other than that I didn't mention and machines. The power rack is not a machine in any way.
 
Criminal10dinC said:
Yes i understand, im just sayin i know compound exercises are ideal. But that i think i can push myself harder on machines. Yes or no?


criminal10dinc - YouTube = my cycle vlog
Click to expand...

Sorry, I apparently misunderstood you before. I wouldnt rely on machines. I would stay with free weights and use weights you can handle. Machines will not strengthen supporting groups like having to control free weight will. Machines are ok to finish if you like, for example.

Chest: Flat BB or DB press. 4 sets 12-15 reps
Incline BB or DB press. 4 sets 12-15 reps.
Machine flys. 2 sets then a drop set

^^ just an example of using a machine to finish off your muscle group.

I wouldnt use it as your primary though.
 
Buildingup24 said:
Post what u eat on this log.
Click to expand...

I'm actually reworking my diet today. Trying to cut my carbs down to about 200g, and drop the total calories to 3000... I feel like my body fat has gone up significantly in the past 2 week.

I plan to hit just barely over my maintenance calories, and about 300-400g protein. Hopefully that will allow significant muscle growth and fat loss.

Ill post it up soon as i'm done


Www.Youtube.com/criminal10dinC = my cycle vlog
 
Criminal10dinC said:
I'm actually reworking my diet today. Trying to cut my carbs down to about 200g, and drop the total calories to 3000... I feel like my body fat has gone up significantly in the past 2 week.

I plan to hit just barely over my maintenance calories, and about 300-400g protein. Hopefully that will allow significant muscle growth and fat loss.

Ill post it up soon as i'm done


criminal10dinc - YouTube = my cycle vlog
Click to expand...

Check my diet thread in the diet forum. It's clean and its 2800cal, 400g pro, 160g carbs, 50gfat. It'll give you an example to work from
 
i'm trying to figure out how many grams of carbs i need.. i know carbohydrates are important for the digestion of proteins... but how much is enough i wonder? i'd really like to get to about 9 - 10% body fat after this is all said and done with.


anybody heard about pixie sticks being the perfect carb to eat after consuming protein? i read that it doesnt need to be digested it absorbs into the blood stream immediately upon entering your system... weird
 
i would get on N2guard to help with the pumps and the high blood pressure which is leading to your insomnia.

don't mess around with Tylenol or other drugs like that.. if something is wrong correct it, don't make the problem worse by taking more and more shit to cover up problems

you could even consider dropping your dose down to 250 a week instead or even 375 since you are having trouble with sides

learn to listen to your body.. there are guys who have been lifting for decades who still haven't figured that out yet, and those are the guys who you hear about on the forums who are now diabetics, crippled, or have chronic problems due to ignoring the bodies signals that something is wrong

also before bed is a good time to do 30 minutes of stretching and relaxation. and i would pick up some sleepytime tea which will help relax you.. and of course a hot bath before bed is great to calm down your muscles and relax them
 
stevesmi said:
i would get on N2guard to help with the pumps and the high blood pressure which is leading to your insomnia.

don't mess around with Tylenol or other drugs like that.. if something is wrong correct it, don't make the problem worse by taking more and more shit to cover up problems

you could even consider dropping your dose down to 250 a week instead or even 375 since you are having trouble with sides

learn to listen to your body.. there are guys who have been lifting for decades who still haven't figured that out yet, and those are the guys who you hear about on the forums who are now diabetics, crippled, or have chronic problems due to ignoring the bodies signals that something is wrong

also before bed is a good time to do 30 minutes of stretching and relaxation. and i would pick up some sleepytime tea which will help relax you.. and of course a hot bath before bed is great to calm down your muscles and relax them
Click to expand...

I suggested 250wk from the beginning as it would accomplish the same results. As Steve said tylenol is awful. It's really really bad for your liver. Ibuprofen is awful for your kidneys.

Something I'm notorious for freaking out on people for is something you need to do.....something very responsible ....go get yourself a BP monitor. Go to the drug store and get a wrist unit. Nice ones are like $30. Take your bp in the a.m. before getting out of bed. Take it at night after relaxing for 30 min so you get a true resting bp. Don't take it after the gym or walking back from the kitchen ect... Take.it 3 times in a row each time to get an average.
 
Burnthiscorpse said:
I suggested 250wk from the beginning as it would accomplish the same results. As Steve said tylenol is awful. It's really really bad for your liver. Ibuprofen is awful for your kidneys.

Something I'm notorious for freaking out on people for is something you need to do.....something very responsible ....go get yourself a BP monitor. Go to the drug store and get a wrist unit. Nice ones are like $30. Take your bp in the a.m. before getting out of bed. Take it at night after relaxing for 30 min so you get a true resting bp. Don't take it after the gym or walking back from the kitchen ect... Take.it 3 times in a row each time to get an average.
Click to expand...


shoulda gone with 250wk from the beginning.. i still had the mentality of bigger is better though.. is it too late for me to drop down like steve said?

aren't these sides going to diminish as my levels stabalize? i figured this was all because of my stupid front load :/

i actually have a bp moniter, i'll start using that. good call, thanks.

also i heard GNC offers BF readings, do you think these guys would be acurate at all? it costs like $2 i think
 
Criminal10dinC said:
shoulda gone with 250wk from the beginning.. i still had the mentality of bigger is better though.. is it too late for me to drop down like steve said?

aren't these sides going to diminish as my levels stabalize? i figured this was all because of my stupid front load :/

i actually have a bp moniter, i'll start using that. good call, thanks.

also i heard GNC offers BF readings, do you think these guys would be acurate at all? it costs like $2 i think
Click to expand...

I doubt the bf reading would be accurate at all. The front load didn't help your bp. It's absolutely not too late to drop to 250. It will take about 3 weeks for everything to stabilize.
 
10/5/12 log for Legs, Abs

squats 4x12 (135, 185, 205, 225)
leg press 3x15 (180, 230, 255)
good mornings 3x15 (65, 85, 105)
leg curls 3x20 (40, 60, 80)
hyper extention 3x20
calf raise 3x20 (135, 185, 205)
abs (20, 20, 20, 20)

great workout tonight, i truly hate doing legs but it felt so good at the same time. almost threw up, so i know i pushed myself pretty hard. i need to work on my form for sure, which i guess is to be expected... i havent done true leg exercises like this in years! thanks again Joe for the routine. i appreciate it man
 
Criminal10dinC said:
10/5/12 log for Legs, Abs

squats 4x12 (135, 185, 205, 225)
leg press 3x15 (180, 230, 255)
good mornings 3x15 (65, 85, 105)
leg curls 3x20 (40, 60, 80)
hyper extention 3x20
calf raise 3x20 (135, 185, 205)
abs (20, 20, 20, 20)

great workout tonight, i truly hate doing legs but it felt so good at the same time. almost threw up, so i know i pushed myself pretty hard. i need to work on my form for sure, which i guess is to be expected... i havent done true leg exercises like this in years! thanks again Joe for the routine. i appreciate it man
Click to expand...

Almost throwing up is a good thing.

Go to youtube and look up stiff leg deadlifts. Drop the leg curls, good mornings and hypers and do these. They will blast your glutes, lower back, hams to hell. Just be careful at first and keep super strict form. Use a lighter weight at first then you think you need because you will be super sore after. These are bar-none the best movement for everything on the back of your legs.
 
i think more water before your workout is gonna be necessary. when you almost throw up it tells me 2 things.

1. you aren't drinking enough probably beforehand
2. your blood sugar is dropping during your workout, not a big deal but it shouldn't happen like that.. you aren't getting enough calories before your workout
OR and I hope this isn't the reason
3. you are in such bad shape that rigorous exercise isn't healthy for you and you need to strengthen your heart

i would improve your pre workout meal. and on the way to the gym a raw sweet potato works wonders for giving you clean energy without a crash

if you eat crap before a workout then your workout will be crap.
 
You aren't going low enough on squats. They're 1/3 squats.
On the leg press, you are going down like 6-8 inches... Go all the way down or as muc as possible.

Good mornings- well I'm not well trained enough on that specific exercise to comment but it seems off.
 
Fuck its hard to go all the way down. This is no excuse i'm just saying i'm 6'3", when i go all the way down it takes forever to get all the way back up!

I'm gonna work on that though. I will at least try to get my legs parallel to the ground


Www.Youtube.com/criminal10dinC = my cycle vlog
 
stevesmi said:
i think more water before your workout is gonna be necessary. when you almost throw up it tells me 2 things.

1. you aren't drinking enough probably beforehand
2. your blood sugar is dropping during your workout, not a big deal but it shouldn't happen like that.. you aren't getting enough calories before your workout
OR and I hope this isn't the reason
3. you are in such bad shape that rigorous exercise isn't healthy for you and you need to strengthen your heart

i would improve your pre workout meal. and on the way to the gym a raw sweet potato works wonders for giving you clean energy without a crash

if you eat crap before a workout then your workout will be crap.
Click to expand...


I drink at least a gallon of water every day, and my workouts are the last thing i do before i go to bed... So i think i am pretty well hydrated by the end of the day..

More than likely it is my blood sugat if anything i guess. My "pre workout" meal was 9oz chicken breast. No carbs, no sugars.

I'm not in THAT bad of shape bro, come on.


Www.Youtube.com/criminal10dinC = my cycle vlog
 
Criminal10dinC said:
Fuck its hard to go all the way down. This is no excuse i'm just saying i'm 6'3", when i go all the way down it takes forever to get all the way back up!

I'm gonna work on that though. I will at least try to get my legs parallel to the ground


criminal10dinc - YouTube = my cycle vlog
Click to expand...

lower the weights until you can do full range of motion squats. simple as that.
 
At least you're 6'3" .

I'm 5'6" :_(

Haha but seriously, start with 95, go down all the way (at least a few inches below parallel) then start slowly adding weight. The 185 n 225 was eye raising.

Also, leg curls-make sure you're not heaving the weight up, focus only on hamstrings bringing weight up.
 
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