My Off-Cycle/Pre-Cycle Training Journal

[Frackal]

Haven't updated in quite awhile..things got really thrown off when my stuff didn't arrive on time and then I got very sick after that.

I have started an oxandrolone cycle that I will post about in more detail in a day or two, but my weights progress will be recorded once again in a journal as that is more motiviational to see your goal reps/weight when you are actually at the gym.

 

[PURE EXTRACT]

keep this shit up bro!!! I'm enjoying reading this. I'll finish reading tomorrow

 

[Frackal]

Well I guess I'm a Day Late but don't bitch, I forgot to copy this stuff down from word.

My cylce is an average of 45mg of ox a day, meaning 40mg off days, 50mg training days, taken all in the morning, because I figure if I can keep my natural test running, that plus the ox will be more anabolic than the small benefit I would get from spacing out the ox and shutting myself down more....I am also using high dose creatine, 40g/day, Glutamine, 30g/day and ALA, Appx. 1,500mg daily.


Here is my training routine:

Quads

-20 Rep Breathing Squats 2/20
-Smith Machine Front Squats: 2 /4-6
-Horizontal Squat Press 2 /4-6

Chest
-Incline Dumbbell Presses 1/ 4-6
-Flat Dumbell Presses 2 / 4-6
-Dips 2 /4-6
-Incline Smith Bench 2 /4-6
-Decline Bench 2 /4-6


Upper Back
-Close Grip Pulldowns 2 / 4-6
-Dumbell Rows 2 /4-6
-Weighted Chins 2 /4-6
-Cable Rows 2 /4-6
-T-Bar Rows 1/ 4-6

Shoulders, Traps

Dumbell Presses 2 /4-6
Barbell Presses 2 /4-6
Side Raises 2 / 4-6
Rear Delt Raises 2 /4-6


Hams, Lower Back, Abs

Rack Deadlifts 1/ 6-8
Lunges 1/ 4-6
Dumbell Stiff Legged Modified Deadlifts 2/ 4-6
Dumbell Leg Curls 2/ 4-6
Standing Leg Curls 1/ 4-6
Hyperextensions <optional>

Weighted Leg Raises 2/ 6-10
Decline Weighted Crunches 1/ 6-10
Swiss Ball Crunches 1/ 6-10
Cross Body Cable Crunches 1/ 6-10
Side Dumbell Raises 1/ 6-10


Arms, Calves

Skullcrushers 2 /4-6
CG Bench 2 /4-6
Cable Pushdowns 2/ 4-6
Dumbell Kickbacks 1/ 4-6

Barbell Curls 1/ 46
Standing Dumbell Curls 2/ 4-6
Reverse Grip Pull-ups W/ Negative 2 /4-6
One Arm Cable Curl 1/ 4-6

Leg Press Calf Raises (2 feet coecentric, one ecentric) 2/ 4-6
Seated Calf Raises 2/ 4-6
Standing Calf Raises 1/ 6-8


I will post my weight goals at the end of the 8 weeks once I get a better idea of where I stand after being sick...I also took a before pic which will be posted with an after pic in 2 months.

 

[Frackal]

Alright, Here Is My Before Picture. This was taken a couple days after I got over whatever that wretched virus was so it's the smallest I've looked in awhile, I'm posting it now to remind myself of how unacceptably small I am and how it's time to kick some fucking ass in the gym and go PSYCHO!!! Tomorrow (I promise ) I will edit this post with my finalized weight standings and goals at the end of the 8 week course. My goal is a lofty 10lbs of LBM, that is what I am aiming for, we shall all see if I make it.


No laughing at this pic, it's bad.

 

[Frackal]

Let's see...I'm not sure if there is a point to posting my weights goals for every single exercise...so instead I'm just going to post some of the primary ones and see if I reach it. I'm a bit concerned with injuring myself so these are going to be somewhat conservative.

20 Rep Squats: 300-315 x 20
Front SM Squats: 180 x 6

DB FlatBench: 110 x 6
Dips: 75lb dumbell x 6

Dumbell Rows: 105 x 6
T-Bar Rows: 5 Plates x 6

Military Press: 210 x 6
Dumbell Press: 80 x 6

DB Shrugs: 115-120 x 8
Upright DB Rows: 50? x 6

DB SL Dead: 105 x 8
"Injury Adjusted Deadlifts": 250 x 8-12

Skullcrushers: 85 x 6
CG Decline Bench: 235+ x 6

Barbell Curls: 100 + bar x 6
Dumbell Curls: 55lbs x 4-6

 

[Frackal]

Damn, is that one sorry ass mothafuckin' pic or what??? Eeeew

 

[The Shadow]

Frack - I for one am glad to see you posting up like this.

Please continue to do so.

Well done!

 

[Frackal]

Thanks bro...I'll have a better pic to post in another 6 weeks. It will be my after pic, and my before pic taken before I hit my 2nd bulking cycle.

 

[Frackal]

Ok, about 7 weeks later, here is my after pic..I only hit a couple of sets of light bench presses with my shitty old home bench before snapping this today....I think that I have made some definite and solid improvement, I will add that there was 40-45mg of spanish generic ox per day taken ALL in the morning here, but I think anyone who has used ox will know I put in quite a bit of hard work to achieve this...I guess I should have taken some leg pics too, my legs are one of my better bodyparts really...perhaps I will soon.

Also, I am taking a week off starting tomorrow, I had had this planned for a long time but I am starting it a bit early because I am totally burnt out, I am very lethargic and reluctant to go to the gym, have been like that for the past week 1/2 or so, all shitty workouts, I also have not taken a week off literally since I started training if you do not count being sick, we shall see what happens.

 

[Frackal]

Damn...still way too fucking small though..this is actually kind of depressing but I shall only use it to fuel my desire further....