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johnnyrockit8665
New member
Re: My journal and pre cycle prep
Fair enough! I will do so....
Fair enough! I will do so....
SuperRockit SL 5x5
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johnnyrockit8665
New member
Re: My journal and pre cycle prep
Day 18
Not much to report just did mild cardio. I didnt beat up my legs to bad so I can get a good workout with them today. So its 7am on Sunday about to start day 19 by heading to the gym and gettin down on some squats...
Day 18
Not much to report just did mild cardio. I didnt beat up my legs to bad so I can get a good workout with them today. So its 7am on Sunday about to start day 19 by heading to the gym and gettin down on some squats...
johnnyrockit8665
New member
Re: My journal and pre cycle prep
Day 19 Legs and Abs
I started off the day with a 20 min warm up on the treadmill then headed to the squat rack....
Front Squats- 135x10, 135x10,185x8,205x6
Leg press-180x12,270x10,360x8,410x6
calve raises- 180x20, 270x10, 320x10
Abs more weighted crunches and leg lifts both 3x15 topping off at 170lbs on the crunches.
After the last set of presses my bad leg was bugging me a little. I thought I pulled something but it felt fine the next day thankfully. I did the calve raises on the leg press. I didnt do any cardio at the end instead went home and got a good stretch in. I felt pretty strong through out the whole work out.
Day 19 Legs and Abs
I started off the day with a 20 min warm up on the treadmill then headed to the squat rack....
Front Squats- 135x10, 135x10,185x8,205x6
Leg press-180x12,270x10,360x8,410x6
calve raises- 180x20, 270x10, 320x10
Abs more weighted crunches and leg lifts both 3x15 topping off at 170lbs on the crunches.
After the last set of presses my bad leg was bugging me a little. I thought I pulled something but it felt fine the next day thankfully. I did the calve raises on the leg press. I didnt do any cardio at the end instead went home and got a good stretch in. I felt pretty strong through out the whole work out.
johnnyrockit8665
New member
Re: My journal and pre cycle prep
Day-20
Shoulders and Bi's
DB press-40x10,45x8,50x8
BBL Presses-95x10,115x8,135x8
DB side laterals-20x8, 22.5x8, 25x8
BBL curls-75x8,85x8,95x8
Alt DB curls-40x8,45x8,50x6
30 min cardio
Day-20
Shoulders and Bi's
DB press-40x10,45x8,50x8
BBL Presses-95x10,115x8,135x8
DB side laterals-20x8, 22.5x8, 25x8
BBL curls-75x8,85x8,95x8
Alt DB curls-40x8,45x8,50x6
30 min cardio
johnnyrockit8665
New member
Re: My journal and pre cycle prep
Day-21
With 10 days left of this stack and today being just a cardio day I went for about a 20 mile mountainbike ride today with a lot of climbs and single track. I felt strong through out the whole ride. Like I have said before my stamina is through the roof right now. This stack is definitely help me push through barriers that have been holding me back. I am also noticing that I am getting more vascular I am starting to see more veins in my hands forearm and calves. Its helping to keep a steady flow of blood and nutrients to the muscle. Which has definitely sped up recovery from some pretty intense gym sessions.
A main goal I have before my next cycle is to get my BF down in between 10-12%. Right now I am in the 14-15% range. I want to start my next cycle in 4 to 5 weeks from today. So that gives me 28 to 35 days which I think is very realistic as long as I can get my Diet dialed in and add some xtra cardio into the mix. Right now I am not working so I am pretty inactive for most of the day so I am thinking about lowering my cal intake and maybe adding a cardio session in the evenings.
So I am gonna take today to figure out a daily schedule for food, supps, and cardio. Hopefully I will have it posted by the end of the day!
Day-21
With 10 days left of this stack and today being just a cardio day I went for about a 20 mile mountainbike ride today with a lot of climbs and single track. I felt strong through out the whole ride. Like I have said before my stamina is through the roof right now. This stack is definitely help me push through barriers that have been holding me back. I am also noticing that I am getting more vascular I am starting to see more veins in my hands forearm and calves. Its helping to keep a steady flow of blood and nutrients to the muscle. Which has definitely sped up recovery from some pretty intense gym sessions.
A main goal I have before my next cycle is to get my BF down in between 10-12%. Right now I am in the 14-15% range. I want to start my next cycle in 4 to 5 weeks from today. So that gives me 28 to 35 days which I think is very realistic as long as I can get my Diet dialed in and add some xtra cardio into the mix. Right now I am not working so I am pretty inactive for most of the day so I am thinking about lowering my cal intake and maybe adding a cardio session in the evenings.
So I am gonna take today to figure out a daily schedule for food, supps, and cardio. Hopefully I will have it posted by the end of the day!
johnnyrockit8665
New member
Re: My journal and pre cycle prep
Food & Workout Schedule
5:45-Alarm sounds and day begins
6:00-Meal 1 pre-workout
2-serv. N2BM whey protein
1-tbsp natty PB
1-cup 1% milk
1-1/3 cup of Oats
Totals= Cals 627, Fat 23.4, Carbs 49.1, Pro 62.4
6:15-Morning and pre-workout supps
4-Gear, 3-Ancient Strength, 1-Bridge, 2-Alpha T2, 2-Oxyelite, 1-Anabeta, 1 Krill
7:00-8:30-weight training and morning cardio
9:00-Meal 2 post workout
2-whole eggs
4-egg whites
1-cup brocolli
1-cup spinach
1-tbs olive oil
1-sm. potato
Totals= C 605, F 30.2, C 49.4, P 39.1
9:15-Post workout supps
4-Gear, 1-Anabeta, 1-advanced probiotic
12:00-Meal 3
1.5 cans of Tuna
1-cup spinach
Totals=C-191, F-3.5, C-6.7, P-41.3
supps. 2-Gear, 1-Bridge, 1-Alpha T2, 1-Oxyelite, 1-Krill
3:00-Meal 4 (last meal with carbs except for vegatables)
5-oz Chicken breast
1-tbs. olive oil
1-cup sweet potato
.5-cup brocolli
.5-cup asparagus
Totals=C-590, F-21.1, C-50.4, P-51.1
supps. 2-Gear, 1-Anabeta, multi vitamin
4:30-5:30-afternoon cardio
6:00-Meal 5
5-OZ Turkey
1.5-cup mixed brocolli, cauliflower, green beans
Totals=C-313, F-12.1,C-14.9, P-38.1
supps. 2-Gear, 1-Krill
9:00-Meal 6
2-serv. N2BM whey protein
1-tbsp natty PB
1-cup 1% milk
Totals=C-402, F-13.9, C 24.4, P-52.7
supps. 1-Anabeta, 1-Bridge
9:30-Bedtime
Overall Totals
Cals-2728
Fat-104.2
Carb-194.9
Pro-284.7
40%-pro/30%-fats/30% Carbs
This is only on weight training days which is 5 days a week.
On Rest days it breaks down like this:
Cals-2054
Fat-87.5
Carb-83.9
Pro-264.2
50%-pro/35%-fat/15%-Carbs
That is pretty much a average day of meals and supps on weight training days for me. I ran everything through FitDay - Free Weight Loss and Diet Journal which makes it real easy to track this stuff once you got it set up with the foods you eat. I drop the milk, potato's, and oats on rest days cause I dont need the xtra carbs. But I keep the protein high to keep any new muscle fed.
The reason I posted all this is because although this has been working well I know that it can be fine tuned some more. So anyone with any suggestions please throw them down I will definitely show appreciation for helpful advice.
My stats today are 5'10, 190, 14-15% BF
Pre cycle goals are to be 10-12% BF the lower the better of course, stay between 180 and 190 in body weight. I am giving myself 28-35 days to make it happen before I start the cycle. I will drop the Anabeta and Oxyelite at the 30 day mark of that stack. After that I will continue the Alpha T2 and Bridge and probly add Forged Burner back in the mix maybe even some attack. Also I will continue with the Ancient Strength, Gear, Advanced Probiotic, and Krill Oil. Also I am gonna stop taking the Animal stack and start using DX7 or something equal too.
Again any suggestions or advice will be greatly appreciated!
Food & Workout Schedule
5:45-Alarm sounds and day begins
6:00-Meal 1 pre-workout
2-serv. N2BM whey protein
1-tbsp natty PB
1-cup 1% milk
1-1/3 cup of Oats
Totals= Cals 627, Fat 23.4, Carbs 49.1, Pro 62.4
6:15-Morning and pre-workout supps
4-Gear, 3-Ancient Strength, 1-Bridge, 2-Alpha T2, 2-Oxyelite, 1-Anabeta, 1 Krill
7:00-8:30-weight training and morning cardio
9:00-Meal 2 post workout
2-whole eggs
4-egg whites
1-cup brocolli
1-cup spinach
1-tbs olive oil
1-sm. potato
Totals= C 605, F 30.2, C 49.4, P 39.1
9:15-Post workout supps
4-Gear, 1-Anabeta, 1-advanced probiotic
12:00-Meal 3
1.5 cans of Tuna
1-cup spinach
Totals=C-191, F-3.5, C-6.7, P-41.3
supps. 2-Gear, 1-Bridge, 1-Alpha T2, 1-Oxyelite, 1-Krill
3:00-Meal 4 (last meal with carbs except for vegatables)
5-oz Chicken breast
1-tbs. olive oil
1-cup sweet potato
.5-cup brocolli
.5-cup asparagus
Totals=C-590, F-21.1, C-50.4, P-51.1
supps. 2-Gear, 1-Anabeta, multi vitamin
4:30-5:30-afternoon cardio
6:00-Meal 5
5-OZ Turkey
1.5-cup mixed brocolli, cauliflower, green beans
Totals=C-313, F-12.1,C-14.9, P-38.1
supps. 2-Gear, 1-Krill
9:00-Meal 6
2-serv. N2BM whey protein
1-tbsp natty PB
1-cup 1% milk
Totals=C-402, F-13.9, C 24.4, P-52.7
supps. 1-Anabeta, 1-Bridge
9:30-Bedtime
Overall Totals
Cals-2728
Fat-104.2
Carb-194.9
Pro-284.7
40%-pro/30%-fats/30% Carbs
This is only on weight training days which is 5 days a week.
On Rest days it breaks down like this:
Cals-2054
Fat-87.5
Carb-83.9
Pro-264.2
50%-pro/35%-fat/15%-Carbs
That is pretty much a average day of meals and supps on weight training days for me. I ran everything through FitDay - Free Weight Loss and Diet Journal which makes it real easy to track this stuff once you got it set up with the foods you eat. I drop the milk, potato's, and oats on rest days cause I dont need the xtra carbs. But I keep the protein high to keep any new muscle fed.The reason I posted all this is because although this has been working well I know that it can be fine tuned some more. So anyone with any suggestions please throw them down I will definitely show appreciation for helpful advice.
My stats today are 5'10, 190, 14-15% BF
Pre cycle goals are to be 10-12% BF the lower the better of course, stay between 180 and 190 in body weight. I am giving myself 28-35 days to make it happen before I start the cycle. I will drop the Anabeta and Oxyelite at the 30 day mark of that stack. After that I will continue the Alpha T2 and Bridge and probly add Forged Burner back in the mix maybe even some attack. Also I will continue with the Ancient Strength, Gear, Advanced Probiotic, and Krill Oil. Also I am gonna stop taking the Animal stack and start using DX7 or something equal too.
Again any suggestions or advice will be greatly appreciated!
johnnyrockit8665
New member
Re: My journal and pre cycle prep
Woke up feeling pretty good this morning. So I am off to the gym to tear up chest and triceps.
Woke up feeling pretty good this morning. So I am off to the gym to tear up chest and triceps.
johnnyrockit8665
New member
Re: My journal and pre cycle prep
Just a little inspiration!
Big Ron YEA BUDDY!!!!
This always cracks me up. I cant believe he was our governor lol
Just a little inspiration!
Big Ron YEA BUDDY!!!!
This always cracks me up. I cant believe he was our governor lol
