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- Thread starter cy23
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shark_attack
New member
nice man keep up the stats. look forward to seeing your progress physically/mentally
cy23
New member
Weight - 223.6 pounds (+11.4)
Yesterday I did not post my workout but here it is-
Did not squat because my lower back was still a little sore from the dead-lifts.
Incline barbell press
185 x 10
205 x 4
225 x 3
255 x 5
255 x 5
225 x 12
Chins 3 x 10
Superset with
Dips 3 x 25
Easy workout
Now for today's workout-
Front squat 135 x 10
By the way, I do these as a warm up because the front squat for me is a really good warm up. I don't know why but it seems to work a lot better for me.
Back squat
185 x 5
225 x 5
300 x 5
320 x 5
340 x 5
350 x 5
Bench
135 x 15
185 x 4
245 x 4
285 x 3
315 x 5
315 x 5
275 x 10
Bench is going good. Always gets easier which is good because this is my weak lift that has always been hard for me to improve. I could dead-lift almost twice my damn bench. As a note I used to do a dynamic effort day with about 60% my 1rm, 9 sets of 3. That did help me maintain good bar speed. Floor press for a while pretty much made my sticking point non-existent and the best ever to help my bench was using chains. After two weeks of chains only I tried the regular flat bench and it exploded up. It felt crazy easy. Also I keep the volume lower on my bench because I dont respond well to high volume in this area. Legs on the other hand...
Bent barbell rows
135 x 15
225 x 5
240 x 5
255 x 5
265 x 5
My weight is still climbing steady. I am starting to notice a bit more water and even slight increase in body fat so I cut the calories a small bit back. Now I just want three pounds a week. Nothing crazy from this amount of test but I am recovering faster and it is a great boost. Next cycle I think I will run some dbol or 50 mg anadrol as a kick start and for strength.
Happy lifting.
Yesterday I did not post my workout but here it is-
Did not squat because my lower back was still a little sore from the dead-lifts.
Incline barbell press
185 x 10
205 x 4
225 x 3
255 x 5
255 x 5
225 x 12
Chins 3 x 10
Superset with
Dips 3 x 25
Easy workout
Now for today's workout-
Front squat 135 x 10
By the way, I do these as a warm up because the front squat for me is a really good warm up. I don't know why but it seems to work a lot better for me.
Back squat
185 x 5
225 x 5
300 x 5
320 x 5
340 x 5
350 x 5
Bench
135 x 15
185 x 4
245 x 4
285 x 3
315 x 5
315 x 5
275 x 10
Bench is going good. Always gets easier which is good because this is my weak lift that has always been hard for me to improve. I could dead-lift almost twice my damn bench. As a note I used to do a dynamic effort day with about 60% my 1rm, 9 sets of 3. That did help me maintain good bar speed. Floor press for a while pretty much made my sticking point non-existent and the best ever to help my bench was using chains. After two weeks of chains only I tried the regular flat bench and it exploded up. It felt crazy easy. Also I keep the volume lower on my bench because I dont respond well to high volume in this area. Legs on the other hand...
Bent barbell rows
135 x 15
225 x 5
240 x 5
255 x 5
265 x 5
My weight is still climbing steady. I am starting to notice a bit more water and even slight increase in body fat so I cut the calories a small bit back. Now I just want three pounds a week. Nothing crazy from this amount of test but I am recovering faster and it is a great boost. Next cycle I think I will run some dbol or 50 mg anadrol as a kick start and for strength.
Happy lifting.
I would def run the dbol or anadrokl next time, but you are already stong as fuck so its not that huge of a deal. Looks like good progress so far! keep it up
cy23
New member
Thanks man. It just sucks because I see people in the gym who are only taking one damn ad 50 tab a day and they don't even squat or dead lift but their bench goes up 60, 70 maybe 80 pounds in a month. I wonder what would happen to my dead lift on a cycle like that. I want to pull 7 plates bad right now! 675! 
cy23
New member
UPDATE TIME!
Here are some comparison pics as of today
First are relaxed back shots
Most of the size increase in general is from dead lifts. I do some barbell rows and chins but dead-lifts are the cornerstone of my back training. My lower back seems a bit thicker which I know a lot of people do not find aesthetically appealing but keep in mind I am not bodybuilding. I just want to get stronger and bigger while maintaining a reasonable body fat percentage.
The next comparison shot is a front shot. I noticed my body fat is up a bit. I think the most significant change is in my shoulders which I would attribute to heavy push press with a strong emphasis on the negative. I am currently doing sets of five with 245 lbs on this movement and my goal in the next few months is a single with 315 and 15-20 reps with 245. Also my arms are thicker and I rarely train them directly because I feel it takes away from my progress in improving my compound lifts. Unless I am addressing a weakness I will work muscle groups with isolation movements.
Here are some comparison pics as of today
First are relaxed back shots
Most of the size increase in general is from dead lifts. I do some barbell rows and chins but dead-lifts are the cornerstone of my back training. My lower back seems a bit thicker which I know a lot of people do not find aesthetically appealing but keep in mind I am not bodybuilding. I just want to get stronger and bigger while maintaining a reasonable body fat percentage.
The next comparison shot is a front shot. I noticed my body fat is up a bit. I think the most significant change is in my shoulders which I would attribute to heavy push press with a strong emphasis on the negative. I am currently doing sets of five with 245 lbs on this movement and my goal in the next few months is a single with 315 and 15-20 reps with 245. Also my arms are thicker and I rarely train them directly because I feel it takes away from my progress in improving my compound lifts. Unless I am addressing a weakness I will work muscle groups with isolation movements.
cy23
New member
I wanted to give anyone a tip if they are having trouble gaining weight. Find a Filipino woman! My girl cooks for me all the time and it helps a ton. She goes to the gym with me too and is the only woman I know who trains as hard as she does. Be warned they can be feisty as hell and expect to get blasted every now and then...
cy23
New member
Anyway, I don't think I am going to post any pics for about two weeks. I will be doing constant updates but I think every two weeks is better for pics. Plus I will be getting a bit fatter now, lol. I don't want to keep taking pictures of myself. I may switch from whole milk to 2% soon to keep my gains fairly lean. I really want to hit 250 pounds and I cant do that if I let my bodyfat get out of hand.
nice girl brotha! I had a little caramel girl back in the day, so fine, and loved to cook but that didnt work out. Was actually erngaged to her at 20 years old, thank god i didnt do that.
You are lookin solid, I agee with doin pics every 2 weeks youll see better progress that way too. Can you PM me your split?
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