SuperRockit SL 5x5

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

Here's my findings from Fitday....

My BMR=2869 Cals to maintain 190lbs at 5'10

16oz Chicken, breast, skin not eaten
4 Egg, white only, cooked
2tbs Olive oil
2cups Broccoli, cooked, from fresh, fat not added in cooking
2 Egg, whole, cooked
1cup Asparagus, cooked
1cup Spinach, cooked, from fresh, fat not added in cooking
2serv protein shake
2tbs natty PB (sunland)2 tb.
1cup Sweetpotato, baked, peel not eaten, fat not added
1cup Oats, raw
1cup Milk, 2% fat

Totals 42p/34f/24c

2,841 cals.

109.3 fat

175.8 carbs.

304.4 protein

The protein is spread out pretty evenly over 6 meals I substitute beef, turkey and fish for chicken 4 to 6 meals a week. Most of the carbs I ingest are B4 noon I and I start my day at 6am. If I go ride in the afternoon I will add some trail mix and/or fruit for some xtra carbs. Other than that nothing but meat and veggies the rest of the day. That in a nutshell is my diet plan for the next couple months. Any input on this would be greatly appreciated. If this is not enough info let me know and I will post something more detailed.......

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Looks good to me bro.
Good job posting that up too man!

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

So here we are at Day-2 of the new routine and my Anabeta stack but more about the stack later. Lets start this off with the work, Shoulders and Biceps today. I got to the gym around 7 this morning which is perfect time because no one is there. Maybe 5 or 6 people in the free weight area. So I jumped on a treadmill and started my day with a 20 min. warm up then off to the DB area and got this day started..

DB press-40x10, 45x10, 50x10-nice little warm up

BBL press-95x8, 105x6, 125x6-I did these standing military style pretty strict form except for the last couple at 125

Side Laterals-10x10, 15x10, 20x8-by this time my shoulders where on fire

BBL curls-70x8, 80x8, 90x8-always get a good pump from these

Alt. DB curls-35x8, 40x8, 45x6- slow and steady barely got the last one

I finished up with a half hour on the spin bike and headed home. Another good day at the gym.



Very nice write up bro!
Dont forget on your legpress. The entire set should be one steady continous motion. No stop at the top or at the bottom. Picture a pisten driven by a crankshaft. No need to lock out at the top.

Thanks Bro! I'm pickin up what your thowin down The first 2 sets where perfect the 2 over 300 I paused on the last couple reps. Should I drop weight till I can get all 10 smooth?
No bro, thats fine on the last ones. You gonna build some awsome legs bro!

So all in all a good day! I feel like a sponge right now so any input would be greatly appreciated. I am gonna post diet and supps within the next hour.

TBC...........

Good job brother

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Ok, before I post my diet I wanted to start off by stating what my goals are. I want to take the next two months and prep for my next cycle. Goal #

1-Get a routine dialed in that will give me the most bang for my buck! Which with the help of Zedhed I am close to that goal.

2-Get my diet broke down so I know exactly what my intake is of cals, carbs, protein, and fat. I have set up a food journal at fitday and I have figured out my BMR. Which alot higher than I thought so I get to eat more Up to this point I just cut out all the fast food. Started cooking all my own food and quit eating junk food. I have lost 50 lbs. since I started rehab on my leg.

3-Get my next cycle in stone so I can collect everything I need for the cycle and pct. After some extensive research over the last year or so I have decided that a low dose test and eg cycle. Or a test base with an oral like beast or katana instead of an oral only cycle. I'll get more into that after I get my diet down.

4-Take the proper supps to not only prep for the cycle but also continue making gains and dropping a little more body fat.

now that I got that out of the way, next up The Diet

Rock Solid plan bro. Comendations to you for using your head and doing it right from the get go!
Nipple shakers for you bro!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Thanks bro, gotta love those nipple shakers I have definitely learned from passed mistakes. I want to do this right this time with little risk to my health. Also its not cheap to do a cycle correctly I do not want to waste my hard earned $$$$$$.

Not much to report as far as the gym goes today. I got up early to beat the heat here in the valley (its been 105 the last week) and got in a 15 mile bike ride. Low intensity, legs are still recovering so I just rode on the flat land no climbing. So now the plan is to relax the rest of the day and continue working on my next cycle. I will also post what supplements I am taking and my ideas on the cycle later today. Need to get some input B4 I place my order which needs to be done asap.

oh and thanks for changing the thread title I like that alot better!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Since I joined EF my whole perception of weight training, diet, supplementation, and use of aas has totally changed. Out of all the supps I have taken over the years I have to honestly say that the best ones I have ever taken are from N2BM, Orbit, and Mr Supps
Every product that I have tried from these companies has worked the way they say it does and you can not beat the great deals. With that said here is my list:

Gear-I take 4 pre workout and 4 post, and 2 at each of 3 meals

N2slin-I 3 a day spread out evenly

Krill-2 a day am/pm

Animal Stack-1 pack a day

Advanced probiotic-1 a day

Ancient Strength-3 pre-workout and am on off days

Creatine MH1000-2 serv. daily

Whey to build muscle- 2-4 serv. daily

N2KTS-2-3 a week on workout days only

Forged burner-2 a day

I have been taking all those for the last 12 wks solid. I have definitely felt a difference switching to these products and will continue taking most of them on a daily basis.

A few weeks ago I seen some posts talking about PES Anabeta and I checked it out and it seemed like guys where getting some good results from it. So I thought I would give a try in a little 30day stack I put together to help get my body fat down a little more, but keep my strength going up and if I am lucky still gain some lean muscle along the way. I think this, and keeping my diet in check by regulating my carbs for activity and keeping my protien intake up to at least 1.5 grams per lbs. if not more I can accomplish what I am setting out to do. So here is the stack.....

PES Anabeta-as directed and I go to the gym first thing in the morning so the timing works out good. 1 pre, 1 post, 2pm, 7pm

N2BM Bridge-3 spread out with meals. Ive got enough to run this for 60 days pre aas cycle

PES alpha T2- 3 a day 2 in the am 1 pm. Ive used this before in a stack with erase and was pleased with results.

OxyElite Pro- 2 a day 1 am, 1pm This is the first time I have taken this one we will see how it goes.......

Since starting this I have dropped the forged burner but not because it wasn't working. Burner is one of my favorites but to many stims. Also I put away the N2KTS for the time being..... Its nice to switch stuff like that up from time to time.

I am on the 3rd day so far and I can definitely feel the oxyelite and alpha. The bridge and Anabeta are starting to load up. I am hoping they kick in at the same time that I settle into the new routine and diet. I will keep posting updates along with my daily workouts. Any questions along the way I will be happy to answer them and any suggestions will be greatly appreciated..........

 

[zedhed]

Re: My journal and pre cycle prep

Bro you really do very nice write ups on the supps. This is gr8 info for all us. Much appreciation bro!
Thanks on the title change, glad you like it.
KTS bro you doin a gr8 job on here!!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Bro you really do very nice write ups on the supps. This is gr8 info for all us. Much appreciation bro!
Thanks on the title change, glad you like it.
KTS bro you doin a gr8 job on here!!

Thanks Bro! As you may be able to tell Ive had a lot of time to read over the last year since my accident.lol, Plus I have found that keeping this journal going motivates me and helps me stay on track. On top of that its great having the input from bros like yourself its been extremely helpful. oh and your welcome anyway I can give back I will. I will do my best to keep this interesting..........

And to anyone following my journal or the others on EF, don't just sit there reading posts and not posting anything, get involved! Don't be afraid to show support, believe me it helps tremendously.....some of the info on here is priceless at least show some respect to the people that take the time to share it.and let them know you appreciate it so they will continue doing what they do.......and lets keep killing it!!!!

To Be Continued...................

 

[zedhed]

Re: My journal and pre cycle prep

^^^Nice bro!^^^^

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

I opened my eyes around 430am got up and got ready to go fishing at the river which is maybe a 15-20 minute bike ride from my place. Left by 5 and was back at 8 didn't catch a damn thing. Guess that's why they call it fishin

After I got back I mixed me up a little pre work out shake, drank it down. Then I gulped down my morning supps and headed to the gym!
By the time I walked through the door of the gym I was feelin pretty jacked and I headed straight to the DB's and started warming up the shoulders and chest with some light flies. After a couple sets shoulders were warm and I was already starting to feel a pump in my chest. So I kicked on some SLAYER on my ipod looked at the empty bench in front of me and said to myself lets get this day started..........

Day-4 of 30 Chest and Triceps

Flat DB fly's- 2x12 light warmup

Flat Bench- 165x8, 185x8, 205x7-I could have pushed a little more but didn't have a spotter. Still got a pump though!

Dips- bodyweight 3x8 they don't have a belt to add I am going to get one asap though

Incline Bench- 145x8, 165x8, 185x6

skullcrushers- 50x8, 60x8, 70x6

DB overhead tri extension- 45x8, 50x8, 55x8

I kept the pace up less than a minute between sets. my tris where on fire all in all another good day at the gym

Still haven't noticed to much from the Anabeta but I didnt expect to yet. Feeling good energy from the Oxyelite not to shaky but I got a good tolerance for stims.