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New Log 2011 - Ultimate Athlete

the.gladiator1987

the.gladiator1987

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It is based on the 5x5 with some cardio stuff on the off days. Check it out. I think ill be able to not over train as long as I get enough sleep and eat what i posted and take my supplements. Also please feel free to give me your opinions.

My stats right now are
5'10", 205lbs. 10% BF, 21 y/o.


Routine:

Day 1: 5x5
-Also adding Calves, handstand/handstand pushups, and 1-arm pullups.
Day 2: 1 mile run
Day 3: 5x5
-Also adding Farmer walks, pistol squats, and 50 pullups in as least sets possible.
Day 4: Plyometrics (50-75 total reps)
-Also adding sprints. 5x20yd, 4x40yd, 3x60yd, 2x80yd, 1x100yd
Day 5: 5x5
-Also adding Core work, and weighted dips.
Day 6: BB Complex
-8 reps each exercise, 3-5 rounds.
-Dead, High Pull, Push Press, Front squat, BB Rows, Hang cleans, lunges
-Also adding in Balance work (30-60 min of slacklining)
Day 7: OFF
Everyday: Jump rope 20 min, dynamic/static stretching, foam rolling, hot tub 20 min


Diet: 3500 - 4000 calories. Meat, fish, nuts, veggies, oatmeal, eggs, dairy, avocados, ANPB, fruit, beans. Gallon H20

Supplements:
Fish oil
Multi
Digestive enzymes
Whey
Creatine

Goals:
Increase strength to 400/500/600 (bench/squat/deadlift)
Better cardio (dont care about more than a mile)
Increase flexibility (touch toes, splits, etc)
Get a 4.4 40yd dash time
Increase Power (315 Power Clean)
Increase Vert (30+ inches)
Increase shoulder/forearm endurance (jumprope/farmer walks)
Get 17 " calves
Get looser (foam rolling)
Be able to OH squat (need better flexibility)
Increase Balance
 
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Awesome Bro! I'm loving your goals and the diversity...some will say it cant all be done but I think you will be able to find a pretty good combo and become a beast in the process.
 
SL - thanks. This is def the year I focus on my weaknesses.

Tblock - I believe it can be done. I think ill end up finding the right combo like u said but I believe I can get better in every goal I listed.

Jdid - im not with her. She cheated on me so many times lol. Shes due April 2nd, shes about 28 wks right now. Still wont know if its mine till he is born though.
 
OK guys! Excited for the new year! hell yea! Well today was my first workout. I am gonna hold off of planche holds for now and substitute in 1-arm pullups. Gonna work on my flexibility first.

Also when is the best time to do foam rolling? SL I know you had a great post on it a while back. Im gonna do it pre w/o and I wanna do it 2x a day so when else would be ideal? Same thing for static stretching, Im gonna do it post w/o, when else should I do it?

WEEK 1 Day 1 - 1/10/11
205lbs
Squats: 45x5, 135x5, 225x5, 275x5, 315x5, 405x3
Bench:135x5, 185x5, 225x5, 275x5, 315x8
BW Dips: 15, 15, 15, 15
Standing Calf Raise: 120x8, 150x6, 180x6, 210x6

Supplements: Multi, Fish Oil, Whey, Creatine, Digestive Enzymes

Recovery: Hot Tub, Static stretching
 
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sorry about your girl bro.... fuck bitches

but great job lifting. I'm realllly curious to see how this goes. I have very similar goals in mind.
 
good shit glad! i'll be following your progress bro.
as soon as the doc tells me my knee is good enough to lift i'll be ready to start one myself.
 
I like to do dynamic flexibility and mobility work along with foam rolling preworkout.

I do more foam rolling on tight spots on my off days. Focusing on my hips and scapula.

Sick numbers btw!!!
 
SouthernLord said:
I like to do dynamic flexibility and mobility work along with foam rolling preworkout.

I do more foam rolling on tight spots on my off days. Focusing on my hips and scapula.

Sick numbers btw!!!
Click to expand...

Yea I will do foam rolling pre w/o and on tight spots on my off days.

dude i know this is redundant but can u plz post that link again for the foam rolling/mobility work?

For dynamic stretching i do:
leg swings
split squats
cross over lunges
and then some ankle/wrist mobility work
Is that enough?
 
the.gladiator1987 said:
Yea I will do foam rolling pre w/o and on tight spots on my off days.

dude i know this is redundant but can u plz post that link again for the foam rolling/mobility work?

For dynamic stretching i do:
leg swings
split squats
cross over lunges
and then some ankle/wrist mobility work
Is that enough?
Click to expand...
with football training work on your explosion.
it wouldn't hurt to consult a strength coach either.
i learned a ton from doing that back in the day.
 
1-17-10
207lbs

Bench:
135x5
185x5
225x3
275x1
315x1
385x1

DB Rows:
80x6
90x6
105x6


***Short workout but really happy with bench, i put chalk on and it made the bar just stick to my hands like superglue, it wasnt moving anuywhere. Felt a lot stronger with the chalk for sure. I will always use it for max sets now. I was supposed to do squats but i had work from 4am to noon, came home and took a nap till 7, ate, and wasnt gonna work out until i dropped some papers at my ex's house and got mad because she wouldnt even make eye contact. She cheats on me, treats me like shit during the relationship, and then like tonite acts like nothin ever happened. Just a cold hearted bitch to say the least. Cant be happier with my decision though. Im gonna have so much goin for me by the time im 25. I have 4 years to get my bachelors, open up my store, own my own house, own my own car, and be makin grip. My next wife better be a Victorias Secret model fasho :)

Heres the video of my 385 bench, I wanna try 405 in the next week or 2.
YouTube - 385 bench
 
If you're going to start at safety for a D1 school you better start powercleaning hard bro!!!!
 
Ok had a great workout today

1/20/11
208lbs

BTN Military:
45x5
95x5
135x5
185x3
225x4 - Almost got 5 damnit

Deadlift:
135x5
225x5
315x5
405x5
455x4 - almost got 5 again damnit!

DB Military:
75x6
90x6
110x8

BB Curl:
95x6
115x6


***Great workout, I almost was gonna skip deadlifts and im glad i didnt. I havent done them in about 3 weeks, so im glad i did them. I was happy with how they felt and when I was at the top of my deadlift set I was lookin yoked fasho.

This is also my first day off of katanadrol, I loved it. Gave me strength and veins in my legs which I never had. I can wait to squat on Saturday, gonna try and hit 455 for a 1RM. And on Monday Im gonna try and hit 395 or 405 on bench.

For my PCT i decided to include 10mg dbol in the AM for the first 4 weeks to help keep strength gains. Im also gonna add in creatine. I dont care about size really, but i am gonna miss it for sure. But I wont miss the back pumps thats for DAMn sure, those are crippling to say the least.

 
Alright heres tonights workout. Had a real tightness in my left hamstring, prob due to dehydration, it was cramping but i fought thru it

1/24/11
207 lbs

Squat:
135x5
185x3
225x3
275x1
315x1
365x1
405x1
455x1

Bench:
135x5
185x3
225x3
275x1
315x1
405x0
315x9


***Thats all I did today. Got 405 up halfway, couldnt lock it out. Ended up getting 315x9 which is another rep than last time. I should have tried 395, but I really wanna hit 405 before my cycle ends. Hopefully with dbol in my pct I can continue to gain strength into PCT. 455 on squat felt light i am going up to 475 next week. It was done raw, no belt, no knee wraps.
 
Nice lifts. I like where you are going with your training, probably end up with something similar down the road, right now I gotta focus on getting alot stronger though, I squat what you military press. I have watched my bodyweight strength in stuff like handstands go down the tube since bulking up. Figure bulk til summer then get back to outdoor training. How's the slacklining going? Always wanted go try it.

-sub'd
 
Like_a_Weed said:
Nice lifts. I like where you are going with your training, probably end up with something similar down the road, right now I gotta focus on getting alot stronger though, I squat what you military press. I have watched my bodyweight strength in stuff like handstands go down the tube since bulking up. Figure bulk til summer then get back to outdoor training. How's the slacklining going? Always wanted go try it.

-sub'd
Click to expand...

Thanks bro. Im def trying to change up my routine. I honestly havent started the slacklining/runs/plyos because im still on cycle and my back pumps hurt just from walking around campus, its bad. But ill keep u updated, thx for subbing

1/26/11
207lbs

Deadlift
135x5
225x5
315x5
405x5
475x6

Half ball Standing DB Military:
60x8
70x8

Handstand Pushups:
8
8
9


****HOly shit good workout for how short it was. The deadlifts had me beat, my buddy did 6 so I had to. Were just like that, lol very competitive but it makes us push harder. I went from 455x4 to 475x6 in just a week. Very stoked about that, also instead of btn military i did some standing on one of those half balls where you have to balance yourself, that shit was hard and got my heart rate up for sure. Then the handstand pushups basically ripped my shoulders up, i have never felt a burn like that. And i literally felt SO MUCH isolation on my shoulders from doing them, im gonna add them in from now on.

Only have about 4 days left and then i start dbol/pct. Im gonna add creatine starting tonite to help keep weight/strength
 
Wow 2 awesome workouts! 315x9 on bench, 455 squat, and 475x6 on deadlift? shiiiiiiiiiiiiitttttt. I would KILL to have those numbers lol:biggrin:
 
Last day of cycle :(

1/28/11

Squat:
135x5
225x5
315x3
405x1
455x0

Bench:
135x5
185x5
225x5
275x3
315x1
335x1
395x1


****So i didnt get the 455 squat, i got it 5 days ago though, wasnt really feeling squats for some reason. The same tightness in my hamstring was there but definitely not as bad, but ive been up since 4am working so I guess thats what did it. Also had a pb+j right before but maybe if i would have waited another hour it would have given me a little more energy. Or it could be that i stopped my katanadrol a week ago, not sure why but either way Im gonna say my 1RM is 435-455 for squat

Bench was awesome! Wish i would have put 400 on there LOL. Got it clean too, lot of power coming from the bottom, definitely think i could have done 5 lbs more. Oh well. This was an awesome cycle and I hope the dbol bridge and creatine keeps my strength and size up to around where im at right now, main thing is strength though. As long as i keep lifting hard and eating im not worried at all about size. 205-210lbs for 5'9" - 5'10" is my ideal weight anyway.
 
nooooooooooo! I wanted to see a 405 bench so bad haha! I just remembered that you promised a while back when you got a 405 bench you would get up and throw some guy out of the gym haha....
 
I definitely think it is being off the Katanadrol Glad.

You have made fantastic gains this cycle and if you can keep 75% of those gains or more then the next cycle will be ever better.

Don't lose confidence if the numbers drop since there is a big difference in strength and even more so imo recovery speed coming off test and/or katanadrol.

Gratz on this cycle man.
 
haha tblock i was 10lbs away from throwin some guy into the dumbbell racks.....

ghetto - thanks a lot bro. I really dont think ill lose a lot of strength, especially with the dbol and creatine and PCT im taking. especially since i didnt take creatine on cycle, it will be a new substance to my body, new pathway i guess to build muscle and gain size. I did love this cycle and i would recommend 750mg test over 500mg. totally different feeling imo. Only problem was my gf cheated on me so the whole cycle i didnt have a lot of sex which is fucking gay now that i think about it. O well im bout to pound this later this week :)

http://i14.photobucket.com/albums/a316/hehateme00000/l95a12ecb9d56ba4bdba265b0e3c6fc0ecf.jpg
 
I know you can reach those numbers. I would bet no longer than 1-1.5 years from now depending on injury free status and continued good gains. For all I know you might pull those numbers in 6 months.
 
ghettostudmuffin said:
I know you can reach those numbers. I would bet no longer than 1-1.5 years from now depending on injury free status and continued good gains. For all I know you might pull those numbers in 6 months.
Click to expand...

Shit if i had those numbers before i turn 24 i will be so happy. I will prob work on athletic stuff at that point
 
Tblock1 said:
Those will come to a 1600 total my man....solid stuff! Any bodyweight goals and fitness/running goals?
Click to expand...

eh not atm, but i do wanna focus on it more. the problem is i jus started pct so i need to focus on my main lifts to keep my strength, then in about 2 months i can add in some bw stuff and work on all my goals i had listed on the first page.
 
PCT - Day 3
1/31/11

Bench:
135x5
185x3
225x3
275x2
315x5
365x1x5 (5 sets of 1)

Pullups:
0x5
25lb x 5
25lb x 4
25lb x 4

Dips:
0x8
25x5
135x5
135x5
135x5


Good workout. Not sure if I did this right according to andalites articles. I wanna do the singles scene with my heavy lifts, but the singles are hurtin my joints pretty bad since im off cycle now. And for the pullups and dips, I just tried to find a base volume to work with so i can progress from here
 
Looks like were going to be going off cycle bout the same time bro. Im really anxious to see how much strength I will be able to keep. Seems like were pretty close on all the lifts. I would like to have your bench though.
 
Glad, you're not doing it right and I swear I do not believe you have read my article. I am not sure how you can be doing this any wronger.

Ok, let's go over this one last time. You better take some time out to read this because if you don't get it after this you are on your own.

First, go and read this: Strength Consolidation for Deadlifts

The SDT FAQ is listed in there as well.

Now, I'm going to go over this is great details. Don't make me waste my time.

Your priority lifts as of right now are:
  1. Deadlifts
  2. Squats
  3. Bench

For these 3 exercises you will be running the Strength Consolidation cycle. For ALL other exercises you are running ONLY SDT. SDT is linked above. We'll get to that later.

Ok, now here's the deal. I'm going to give you an example of Squats.

Follow me closely.

SQUATS - Strength Consolidation, an example

Warm-up: Mobility Drills

Next, start acclimating. For example:
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
495 x 1 <<-- This is your RELATIVE ONE REP MAX. REMEMBER THIS BECAUSE YOU NEED TO HIT THIS EVERY WORKOUT SESSION FOR THE NEXT 2 WEEKS!!!​

So, you have set up your Relative One Rep Max. I hope this part is CLEAR.

Next, Week 1 is 8-10 singles. So, take 90% of this Relative 1 Rep Max. In your hypothetical case, that is ~445 lbs.

After the 495x1, you will do:
445 lbs x 1 rep x 10 sets​

Take 5-7 minutes rest between sets. This will "seem" like a walk in the park...do not be bull headed on this because next week will fuck you if you don't handle this week calmly.

Thats IT for Week 1. I'll summarize this for you again:

Week 1

495 lbs x 1 rep <<-- Relative 1RM
445 lbs x 1 rep x 10 sets <<-- Strength Consolidation work​

Now, onto Week 2:

For Week 2 you will do the EXACT same warm-up as you did in Week 1. EVERYTHING is the same until you get to the Strength Consolidation bit.

Warm-up: Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
495 x 1​

Next, the Strength Consolidation bit. Week 1 was 8-10 sets of 1 rep. Week 2 is 6-8 sets of 2 reps.
After the 495x1, you will do:
445 lbs x 2 reps x 8 sets​

Take PLENTY of rest. This will be a lot more difficult than Week 1. Think in terms of volume. Week 1 was basically just 10 reps in total. Week 2 is 16 reps. It's a big increase in volume.

Let me summarize Week 2:

Week 2

495 lbs x 1 rep <<-- Relative 1RM
445 lbs x 2 reps x 8 sets <<-- Strength Consolidation work​

Week 3 begins in the exact same manner as Week 1 and 2.

Warm-up: Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
495 x 1​

The Strength Consolidation work for this Week 3 is 5-7 sets of 3 reps.

After the 495x1, you will do:
445 lbs x 3 reps x 7 sets​

Take PLENTY of rest. This will be a lot more difficult than Week 1. Think in terms of volume. Week 1 was basically just 10 reps in total. Week 2 was 16 reps. Week 3 is 21 reps. Thats massive, right?

Let me summarize Week 3:

Week 3

495 lbs x 1 rep <<-- Relative 1RM
445 lbs x 3 reps x 7 sets <<-- Strength Consolidation work​

Week 4 is 2 sets.

Week 4 is 2 sets - first set with 4 reps and the second with whatever. Warm-up is the same but you do not hit your Relative 1RM in this week. Here's what your warm-up will look like:

Warm-up: Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2​

For your Strength Consolidation work, you'll have to do:
445 lbs x 4 reps
445 lbs x ? reps​

This is an important week. Keep this in mind.

Ok so here ya go: summary of all four weeks:

-----x-----

Week 1: 8-10 sets of 1 rep
Warm-up:
Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
Relative Max:
495 x 1 <<-- Relative One Rep Max
Strength Consolidation:
445 lbs x 1 rep x 8-10 sets
​

-----x-----

Week 2: 6-8 sets of 2 reps
Warm-up:
Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
Relative Max:
495 x 1 <<-- Relative One Rep Max
Strength Consolidation:
445 lbs x 2 reps x 6-8 sets
​

-----x-----

Week 3: 5-7 sets of 3 reps
Warm-up:
Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
455 x 2
Relative Max:
495 x 1 <<-- Relative One Rep Max
Strength Consolidation:
445 lbs x 3 reps x 5-7 sets
​

-----x-----

Week 4: 2 sets of 4+ reps
Warm-up:
Mobility Drills
135 x 5
225 x 5
275 x 5
315 x 3
355 x 3
405 x 2
Strength Consolidation:
445 lbs x 4 reps
445 lbs x ? reps
​

-----x-----


Does this part make sense? I'm going to dive into the SDT part one last time....That is up next.
 
SDT Progression.

First, go read this atleast 10 times:

Single Double Triple Progression FAQhttp://www.gustrength.com/anuj-training:single-double-triple-progression

The FAQ I posted above has everything in it: all your possible questions, EVERYTHING. It has examples and hypothetical situations - whatever. EVERYTHING. Please go read it because there is no way I can write it out here again with complicating the shit out of it when it's very simple.

Read it and then ask me whichever questions arise. SDT is simple:

Step 1: Get Base Volume and Base Weight
Step 2: Begin SDT
interim: SDT is difficult to achieve because you've increased workload tremendously and progressing on that is impossible
Step 3: Go back to Base Volume with a heavier Base Weight
Step 4: Begin SDT again
Rinse and repeat

:)
 
Thanks Andalite, I understand it now. Im gonna wait till after PCT to do this, right now I need to still be lifting heavy weights like I was on cycle to keep that strength. If I dont keep lifting super heavy, then im gonna go back to those weights and theyre gonna feel heavy as shit, and i dont want that.

PCT Day 4
2/1/11

BTN Military:
95x5
135x5
155x5
185x3
225x7

Handstand Pushups:
10
8
1 on my own


***Im gonna be following a 4 day split from here on out until my PCT is over, it fits perfectly with my schedule. Also pretty stoked about my military, my goal was to get 3 lol since 10 days ago i only got it for 4. Now if i can maintain 225x5 AFTER pct and everything is done, I will be SUPER happy!

My new routine for now will be:

Day 1:
ATG Squats
Bench
Dips

Day 2:
BTN Military
Handstand Pushups
Pullups Weighted

Day 3:
Deadlifts
GHR's

Day 4:
Cardio
Pullups 50 bw reps

Day 5:
ATG Squats
Bench
DB Incline
DB Military

Everything will be SDT progression. As far as my main lifts I am gonna keep going to a heavy set and if i feel good I might go back down and do 3 sets of some consolidation work, but that will be AFTER a heavy set of anything between 1-7 reps.
 
PCT Day 5
2/2/11
204 lbs

Deadlifts:
135x5
225x5
315x5
405x5
500x5

Consolidation:
405x3
405x3
405x3

1 Leg Standing curl:
45x6
55x5
60x6

***AWESOME workout. Deadlifts were amazing, my buddy did 5 reps of 500 right before me, he was grunting the whole time and people started walking over by the time he was doing his 4th and 5th reps, and everyone was just like holy shit lol, then i said i gotta do 5 now since he raised the bar pretty fuckin high and by that time 10 people were there watchin. I busted out 5 and the last one i held for about 3 seconds trying to lock it out and i finally did. It was some good shit

Love havin someone to train with, and we got it set up to where I will always go after him, because if i go before then i know i wont set the bar high enough, and at the same time if I DO set the bar high he will be more likely to say fuck it im not doin that many, so it works out good for me to do it right after him. Anyway good fuckin workout, strength and size still here after being off for 5 days so happy about that, I still feel like im on
 
the.gladiator1987 said:
PCT Day 5
2/2/11
204 lbs

Deadlifts:
135x5
225x5
315x5
405x5
500x5

Consolidation:
405x3
405x3
405x3

1 Leg Standing curl:
45x6
55x5
60x6

***AWESOME workout. Deadlifts were amazing, my buddy did 5 reps of 500 right before me, he was grunting the whole time and people started walking over by the time he was doing his 4th and 5th reps, and everyone was just like holy shit lol, then i said i gotta do 5 now since he raised the bar pretty fuckin high and by that time 10 people were there watchin. I busted out 5 and the last one i held for about 3 seconds trying to lock it out and i finally did. It was some good shit

Love havin someone to train with, and we got it set up to where I will always go after him, because if i go before then i know i wont set the bar high enough, and at the same time if I DO set the bar high he will be more likely to say fuck it im not doin that many, so it works out good for me to do it right after him. Anyway good fuckin workout, strength and size still here after being off for 5 days so happy about that, I still feel like im on
Click to expand...

Wow that is some awesome work on 500x5! Damn you ripped right past your old pr's
 
Thanks guys appreciate the comments, I wish i would have recorded it. Next time I will for sure. if only i could get my squat like that....

And late wednesday night i went to bed around 11 PM, woke up around 1 AM and threw up a lot. I kept waking up every 45-60 minutes after that and having to throw up. Finally around 8 AM i didnt have to throw up but i was sick as shit, all i could eat was some toast, fruit, apple juice and some saltine wheat crackers. Was still a little sick last night, but woke up this morning at 4 AM to go to work and i feel perfectly fine, weird. prob jus a 24 hr flu or somethin but it jus sucks that this shit happens as soon as i get off cycle, didnt take my creatine or my dbol yesterday cuz i thought id throw it up lol
 
2/5/11

Bench:
135x5
185x5
225x3
275x1
325x5
325x5
325x5

Squat:
135x5
225x5
275x1
315x1
365x4

***OK workout, first one since i had been sick a couple days before. My squat is suffering with the hamstring tightness thing i have, so im gonna be taking it easy on those. 365x4 was to failure, which is odd since 3 weeks ago i did 455. Thats what coming off cycle, getting sick, and not squatting for 2 weeks will do to you i guess haha. O well, im really only worried about deadlifts/bench/military at this point
 
Ya there's a huge difference between natural and 750mg test ew or katanadrol ed.


Keep in mind that you are still taking 10mg dbol in the am which means you are significantly more anabolic than natural for about 8-10 hours after you take it due to half-life.

To me doing the dbol thing seems like a bridge rather than coming off. I used 20mg dbol every day and got huge from it. While 10mg is half that much, 10mg dbol is alot more potent than 6-11mg natural test production. When dbol first came around people were using 5-15mg ed and breaking records.

How long do you plan on running the dbol for and then how long being totally off anything before you run another cycle glad?
 
ghettostudmuffin said:
Ya there's a huge difference between natural and 750mg test ew or katanadrol ed.


Keep in mind that you are still taking 10mg dbol in the am which means you are significantly more anabolic than natural for about 8-10 hours after you take it due to half-life.

To me doing the dbol thing seems like a bridge rather than coming off. I used 20mg dbol every day and got huge from it. While 10mg is half that much, 10mg dbol is alot more potent than 6-11mg natural test production. When dbol first came around people were using 5-15mg ed and breaking records.

How long do you plan on running the dbol for and then how long being totally off anything before you run another cycle glad?
Click to expand...


well i plan ont aking it for 3 more weeks, then doing another 4 weeks post cycle treatment. I kinda wanna run a test/eq/tren in the summer

750mg Test enanthate week 1-16
500mg EQ week 1-15
400mg tren acetate week 9-16

:evil::evil::evil:
 
I'm actually looking at running this moderately small dose of test I'm on for upwards of 24 weeks. That's half a year. Of course I have been on close to this long in the past and had no trouble coming off with basic pct, but the point is I am being honest with myself.

Imho Glad, you are not actually in pct until you come off the dbol. That means if you do 4 weeks pct to get you to normal and then go back you really didn't do any pct. Ideally when you come off the dbol you run the pct 4 weeks and then chill for another 2 months or so to really let your body stabilize again.

I'm actually in greater favor of longer cycles, but run maybe once a year rather than 3 smaller cycles a year, but everyone recovers differently.

Just something to keep in mind bro.
 
sup guys, been super busy with school and work and bullshit. anyway it was weird my btn military 2 workouts ago was 225x7, then last time it was 225x3. I think i was having a bad day because i was on a norco so I was on a muscle relaxer while working out, lol.

For deadlifts I did 510x2, fuck it was heavy, but they were solid reps.

bench i did 365x2, and 275x12 after that set.

Also did 35 handstand pushups in 5 sets, and 25x5x3 (weight x reps x sets) for weighted pullups.

So idont know if my strength has dropped, but i do know ill know for sure by next week or the week after. I feel good still with the 10mg dbol, pumped and feeling strong. Weight is around 203.
 
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glad bro, you need to check out Intermittent Fasting.
leangains.com
you have to do this diet. it's fucking awesome. i'm dropping mad bodyfat % like crazy and I can't even workout now.
 
Hi there member, That's nice one routine you have shared with us and thus nice one post there. I think in this way you will keep yourself healthy and fit..... Keep sharing and have great look.....
 
iggy said:
glad bro, you need to check out Intermittent Fasting.
leangains.com
you have to do this diet. it's fucking awesome. i'm dropping mad bodyfat % like crazy and I can't even workout now.
Click to expand...


Damn bro I know onebreath used to use fasting he also gave me a website, I never really looked into it. How is it for muscle loss/strength gain though?
 
2-14-11

Bench: 135x5, 185x10, 225x10, 275x6, 315x6/1
DB Incline: 85x12, 95x8, 105x6
Dips: 0x12, 25x10, 45x8, 70x8

2-15-11

Deadlifts: 135x10, 225x10, 315x10, 405x10
Weighted pullups: 30x5, 30x5, 30x5
DB Rows: 105x8, 105x8, 105x8

2-16-11
Basketball Cardio

2-17-11

Bench: 135x5, 185x3, 225x2, 275x1, 365x1
BTN Military: 135x5, 135x10, 155x10, 185x8
DB Military: 65x10, 75x10, 85x8
Handstand Pushups: 7, 4


My left elbow area the joints are hurting a lot, hopefully it will heal up by monday. Its gotta be from pushing heavy weight and now im off cycle. Besides that, had some pretty good workouts lately. Strength has dropped a little because my weight is around 198, about 8-10lbs less than when I was ON cycle. Just nothing you can do about the water weight, but i am still happy about my strength. The thing is that I have veins in my forearms now that I never had, and I look almost "bigger" than when i was on because I am less bloated. I never take an AI on cycle because i get no gyno symptoms whatsoever, but that causes me to hold more weight because I know I didnt eat like a 210lb person when i was on lol.

Anyway Im liking the higher rep routine, gonna do it for 2 maybe 3 months then probably, just because I always do, hop on a cycle.
 
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