Twin Peak's Gettin' Large [Forum Archive]

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Twin Peak's Gettin' Large

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Posted by: ZECH

1 1/4" on arms. That's incredible. I would be very happy if I was you! What do you plan to take post cycle now to keep your gains?

Posted by: Twin Peak

I am going to keep cals, and especially fat and protein pretty high (mid to high 3000s) for at least 2 weeks. EC. Creatine. And I thought I bought a bottle of 6-oxo, but I guess I didn't. I am going to order it shortly and start when it gets here.

I am also going to take very small amounts of 1T at bedtime for the next 4 or 5 days.

BTW, my only side was lethargy. And maybe its psychosomatic, but I already feel like its gone. Weird.

Posted by: dvlmn666

ouch, pulled your oblique? That had to hurt like hell.

Hope it's feeling better. Very impressive gains, and I could have swarn you said you ordered some of the 6-OXO right after you bought the 1-T.

Looks like good post cycle supplimentation.

Posted by: ZECH

Originally posted by Twin Peak

BTW, my only side was lethargy. And maybe its psychosomatic, but I already feel like its gone. Weird.

You'll be able to tell by your workouts. Mine still increased the week following when I stopped. The 2nd week I maintained. It wasn't until the 3rd or 4th week my weight dropped and my strength dropped a little. It usually takes a couple weeks to get out your system!

Posted by: Twin Peak

Yeah, I swear I did, but I can't find it! I am losing my mind.

Also, as post-theraphy, I have decreased my volume and have more off days, at least for the first two weeks. This week I am going to max out on all my major lifts and do little else.

DG, I meant that the lethargy is gone.

Posted by: Robboe

Phenomenal progress, Sir.

Posted by: Twin Peak

Thanks Rob, I am pretty pleased. I am curious to see how I look after losing the bloat. I am also curious as to how the next cycles will go.

Posted by: Twin Peak

Oh one last thing. The pumps I have had, particularly in bis, have been OUTRAGEOUS the last few weeks.

Last week my bis got pumped from that brief back work out -- it lasted two days. And my bis are STILL slightly pumped from my friday workout. Insane feeling.

Posted by: Twin Peak

Food intake, first day post cycle:

Total Cals: 3807
Fat: 150g 39%
Carbs: 173g 15%
Fiber: 39
Protein: 404g 46%

I'll go higher carbs and lower fat on training days.

Posted by: Adidas

Hey TP,

It has been awhile since I have checked in. You are doing AWESOME! Congrats on your progress!! You seem to know what works and how to maximize your gains! Someday I will get the hang of this

Posted by: Twin Peak

Thanks A. Actually, its mostly trial and error. Half of what I have been doing recently is experimental (for me) and based on stuff I have recently learned of/about.

Posted by: butterfly

Originally posted by Twin Peak
Half of what I have been doing recently is experimental (for me) and based on stuff I have recently learned of/about.

Didn't know you went that way TP... Do tell what you've learned

Posted by: Twin Peak

Well, its all posted here, if you've been following.

And I have always stated that I believe in experimenting.

Posted by: butterfly

All I see is stuff about your 1-T and your bulking cycle

Where's the scoop on your recent experimenting???

Posted by: butterfly

Originally posted by Twin Peak
Monday, December 2, 2002

Overall Progression:

................Before............After

Weight.......208..............222

Arms.........16 3/4.............18
Stomach......39................41 1/2
Waist...........37................38 1/2
Forearms.....13 1/4..........14 1/4

Incline.......130 x 4...........140 x 7
....Dumbbell
Bench.......315 x 4...........315 x 8
Close Grip..245 x 7..........295 x 7
Pullup.......BW x 12..........+25 x 7
Deadlift......405 x 4..........445 x 2
Barbell Row..265 x 6........275 x 7
1 1/4 Squat..365 x 4........385 x 5
Military Press....................245 x 4
Curl............135 x 7..........160 x 8

The secondary movements all increased significantly as well.

So when do we (I) get pics???

Posted by: Twin Peak

THAT IS THE EXPERIMENTING! That, plus variations in my training, which have been discussing in detail. That, plus significantly bumping calories and manipulating macros which has been discussed in detail and linked to fitday. That, plus having a relatively detailed plan of reducing cals over the next 4 weeks and manipulating workouts in hopes of priming my body for 3 or 4 3 week bulk/3 week cut cycles after the new new.

Should I go on?

More pics? I posted my before pics and my half way pics, and I took and will post my final pics. But these are all muscle pics designed to show changes, if any. They are hairy, untanned pics -- not pretty! Now, starting next round of bulking/cutting into my precontest prep, those you'll find more, um, interesting.

Posted by: Twin Peak

Oh yeah -- placed my order with 1Fast so that I am all set for my new year bulk/cut cycle. Bought:

- BCAAs
- 3 bottles of 4 Aderm
- 32g of 1T

- SU
- 6 OXO
- MRPs
- bulk dextrose

I'll pick up some r-ALA when he gets it and I have a bunch of whey and creatine already. Gonna be fun!

Posted by: Yanick

Thats quite a list there TP!

Posted by: Twin Peak

Yeah, that's why I posted it. I am sure Mike likes it! He has been great.

Today I was supposed to max out on Bench, Deads, and Military Presses. This is my very low volume week. Anyway, I couldn't do more than 315 on deads cuz my oblique still hurts. But I did 405 on the bench (ties my PB from 4 years ago). It felt good so I tried 420 and couldn't get through my sticking point. After next 3 week cycle I'll get 430 for sure. On military I got 255 once and missed on 265. Next time will easily get 275, promise.

Oh, and I weighed in today at 217, down 3-4 pounds. I don't look or feel any leaner, and I am sure this is just a few pounds of water from the reduced carbs and cals (400 less per day).

Friday I'll max squat and curls and close grips.

Next week will be high volume, low (relatively speaking) weights and staying clear of failure.

Posted by: kuso

Nice shopping list, and great w8`s!!!! I can`t even imagine having a bench comparible to my dead

Posted by: Twin Peak

Just means I have a weak dead! Hey Kus, shoot me an email.

Posted by: kuso

TP....will do, but I`m just about to hit the sack for a coupla hours, then back off to work....sorry.

I`ll email you this time tomorrow.

Posted by: Twin Peak

K

Posted by: dvlmn666

dang dude, sorry to hear your oblique is still bugging you.

Quite the shopping list. So is that your shopping list for all the way through when you plan to compete?

Posted by: Twin Peak

Well, I'll prolly need to pick up more whey and MRPs as I go. I am also thinking about how and if Boldione will fit into the picture (it will somehow--I am thinking right before the show will cutting to preserve muscle, perhaps in conjunction with some 1T). I'll prolly need more dextrose as I go. Also, I might try adding Y as I get near the show. That should pretty much do it.

Also, obviously, the 1T is going to last into 2004.

Posted by: butterfly

Originally posted by Twin Peak
THAT IS THE EXPERIMENTING! That, plus variations in my training, which have been discussing in detail. That, plus significantly bumping calories and manipulating macros which has been discussed in detail and linked to fitday. That, plus having a relatively detailed plan of reducing cals over the next 4 weeks and manipulating workouts in hopes of priming my body for 3 or 4 3 week bulk/3 week cut cycles after the new new.

Should I go on?

More pics? I posted my before pics and my half way pics, and I took and will post my final pics. But these are all muscle pics designed to show changes, if any. They are hairy, untanned pics -- not pretty! Now, starting next round of bulking/cutting into my precontest prep, those you'll find more, um, interesting.

Don't get your panties in a knot... I just wanted to know about the "other than BB" experimenting you've been doing...

But if you don't want to share it then I suppose the pics will suffice.

Posted by: butterfly

BTW... I can definitely see the gains in your chest!!! Even can see them thru the rug

Posted by: Twin Peak

Originally posted by butterfly
Don't get your panties in a knot... I just wanted to know about the "other than BB" experimenting you've been doing...

But if you don't want to share it then I suppose the pics will suffice.

Ahh, not much OTHER experiementing. Sorry to disappoint!

Staring at my chest again huh?

Posted by: Yanick

TP,

have you picked the contest that you will be doing yet?

I'm assuming its going to be non-tested?

Posted by: butterfly

Oh yeah

... looks like someone's been tanning

Got tan lines???

Posted by: Twin Peak

Not sure. But my gym will be sponsoring one in July. Its a NABBA and I am told it will be tested. The NABBA website does not list PHs as a proscribed drug, unless I am missing something. If I have enough time to diet down, I'll do that show.

Posted by: Twin Peak

Originally posted by butterfly
Oh yeah

... looks like someone's been tanning

Got tan lines???

Nope, no tan lines. No tanning either. O'natural, helped out by the lighting I guess.

Posted by: Yanick

I'm fairly certain that 1-test would make you test positive. Although i'm not even sure WHAT specifically they test for (as in elevated levels of test or something else).

Anyway, get in touch with me. I got my poms poms ready

Posted by: Twin Peak

Will do.

Posted by: Twin Peak

Quick update. I have been swamped. But its been a week since I've been off.

Last week kcals were in the mid to high 3000s. Only lifted twice and mexed on bench (405) and squats (435, weak, I know). Did arms as well, for a pump.

My bis, have shrunk an inch and my gut and weight are the same so this sucks. Did chest this morning and strength was very good, so no loss there, yet.

Been taking creatine, EC, and started the 6-Oxo on Sat night. SO that should help. Been thinking more about training and nutrition.

I am going to reduce kcals to low 3000s, mostly cutting carbs. This week is going to be regulat training, but next week and for 4 weeks (leading into my next 3-week cycle) I am going to do a variation of the EDT program (escalating Density Training) that I recently read about in T-mag. I'll give more details later but it should be interesing. I am also thinking about trying HST at some point, maybe between cycles.

Hope you guys are doing well.

Posted by: Twin Peak

Oh well, guess no one is around anymore. Anyway, today's entry:

Tuesday, December 10, 2002

Okay, so I have decided to tweak a bit my nutrition and training. I am going to take another four weeks (after this) before my next PH cycle. My goals are to keep cals in the low 3000s for the next 2 weeks (through the new year) in hopes of dropping a few pounds of the extra fat that I added. Then I am going to cut for 2 weeks (cycling carbs and cals in the mid 2000 range) adding UA in hopes of getting the waste back to the pre PH cycle). My goal/intent is to keep strength the same. Then I am going to do several short cycles with cals relatively low in hopes of gaining muscle mass while losing BF (gaining muscle while ON, losing BF while OFF).

For the next 4 weeks to keep motivation high I am going to try a new style of training. I have been reading up on HST and EDT and want to try them both, eventually. But I think the EDT (escalating density training, developed by Charles Staley) is better suited for the 4 week stint plus my workout partner preferred that one.

The basics on EDT. Each BP once per week. Two exercises per BP, two BPs per day. Four days per week. Not so unique. Here is where it gets interesting. There is no preset number of sets or reps, or rest, or timing. Each week you must increase total Work within the allotted twenty minute time from. Lets get more specific. Each workout has 2 twenty minute work periods. You also train two BPs. Lets say, for example, Monday I will do Chest and Bis. In the first 20 minute period I will do incline barbell presses and barbell curls. I will alternate from one to the next, resting properly – this is not a giant set – until the 20 minutes is up. How much weight? Start with a weight I can do for 10 reps. So I’ll prolly start with 275 and 135 respectively. The weight stays the same the entire w/o. All I count is TOTAL reps in that 20 min. Oh, and I start out with sets of say 5 or 6, sop that you aren’t approaching failure until the end, when you may be doing singles just to eck out a few more reps. The next w/o my goal, the only goal, is to do more reps (work) than I did previously. Once I beat number of reps by say 10% then I increase the weight. Interesting huh? Then you rest 10 minutes and begin your second 20 min work period. CS recommends for your first cycle using machines as your muscles (he claims) will not be prepared for this and be unbelievable sore. Do you think I can stick with machines? Nah. So here is the routine I devised for myself, with approximate starting weights:

Monday: Chest and Bis
A: Incline Barbell Press (275)
Barbell Curl (135)
B: Bench (275)
Seated Dumbbell Curls (50s)

Tuesday: Back and Tris
A: Wide Grip Pull Downs (220)
V-bar presses (150 on single pulley)
B: T-Bar Rows (4 plates?)
Close Grip Benches (275)

Wednesday: Legs (Quads and Hams)
A: Front Squats (275)
SLDL (225)
B: Extensions (6 plates)
Curls (80)

Friday: Shoulders and Calves
A: Military Press (225)
Calves, seated
B: Lateral Raises (35)
Shrugs (405)

BTW, for anyone wanting more info, Coach Staley is a contributor/author for T-Mag and this is in the latest mag.

Posted by: Robboe

I read.

And i'm interested in how this EDT thing works for you.

Posted by: Twin Peak

Have you just seen the article or anything else? You regularly read T-mag? And you have never turned me on to it Rob, its a pretty good mag.

You sound skeptical. Well, at least I have peaked your interest, so it'll keep you around for a while (you have been MIA).

Though I am not sure how fair a test this is since I'll be at or below maintenance cals.

Posted by: butterfly

Hey TP! I posted a couple pics of Cory at his Winter Dance... see what you'll have to look forward to in about 15 yrs

Posted by: Twin Peak

I saw, they grow up so fast.

Posted by: butterfly

AMEN!

Posted by: Twin Peak

BTW, my chest is really f-in sore from yesterday and my legs are really aching from this morning. Feel nice.

Posted by: kuso

Hey TP....it`s being read quite a bit...just too busy to post is all

Posted by: Robboe

Originally posted by Twin Peak
Have you just seen the article or anything else? You regularly read T-mag? And you have never turned me on to it Rob, its a pretty good mag.

You sound skeptical. Well, at least I have peaked your interest, so it'll keep you around for a while (you have been MIA).

Though I am not sure how fair a test this is since I'll be at or below maintenance cals.

This is the first time i've heard about it. I've stopped reading about lifting and diet for the past few weeks. I started losing interest.

I used to read T-mag until it became one big advert for Biotest crap. We are talking about the e-zine, right?

Posted by: Twin Peak

Well, I was referring to the actual mag, which is the first thing I picked up, and now I have been to the e-zine. Other way I find the info on dieting and lifting to be interesting and not your typical stuff in Flex or whatever.

At least they are upfront about their plugs. Have you heard feedback on their products? You called them crap, was that intentional? I don't know anyway who uses the stuff, as big as they are.

Posted by: Yanick

I've been reading your journal TP. Nothing to add though. Good luck with your program.

Posted by: Robboe

I don't buy magazines.

Every feedback about biotest i've heard has been crap. Never used the stuff myself, but they seem to believe that myostatin blockers work, so i hold a cinicism towards them for every other product.

Posted by: Twin Peak

Originally posted by The_Chicken_Daddy
I don't buy magazines.

Every feedback about biotest i've heard has been crap. Never used the stuff myself, but they seem to believe that myostatin blockers work, so i hold a cinicism towards them for every other product.

You know, I really though the info was top quality. The one thing that bothered me was their belief re myostatin blockers. Thats DOES cast a serious shadow over the company.

Posted by: Twin Peak

Originally posted by Yanick
I've been reading your journal TP. Nothing to add though. Good luck with your program.

Seems like my usual sources of comments, whether they be positive or cynical, have little to say these days. Hmmmm.

Posted by: dvlmn666

looks like a very interesting and tough new plan. Can't wait to see how you progress and if you like it.

Posted by: Robboe

I think you should shave your chest, stomach and back.

How's that for a source of comment?

Posted by: Yanick

Originally posted by The_Chicken_Daddy
I think you should shave your chest, stomach and back.

How's that for a source of comment?

LMAO!! Where have you been Rob? School keeping you busy?

Posted by: Robboe

This and that.

Posted by: Twin Peak

Originally posted by The_Chicken_Daddy
I think you should shave your chest, stomach and back.

How's that for a source of comment?

Now that's more like it! About time Rob got his wit back, thought it was gone....

Yes, and I will. Before my next cycle and round of pics, though the chest and stomach will only be trimmed. I'll need to anyway, since I'll be using a transdermal.

Posted by: butterfly

Originally posted by The_Chicken_Daddy
I think you should shave your chest, stomach and back.

It's unanimous then... TP will go bare

Posted by: dvlmn666

Originally posted by Twin Peak

Yes, and I will. Before my next cycle and round of pics, though the chest and stomach will only be trimmed.

Yeah don't shave it yet you need it for the winter over there on the east coast.

Posted by: Twin Peak

Of all the thinks I write, all the interesting workouts and diet manipulations, which you may agree with, disagree with whatever, MY BODYHAIR gets about a page of posts. Sheesh!

Posted by: butterfly

It's just cause we want to *SEE* more of that sexy hard body!!!

Posted by: dvlmn666

nah you just set yourself up for that way to easily.

But I went and bought that T-Mag last night because you sparked my curiosity with your new lifting plan. And is has some tips on the deads, which I think I'm doing right since I'm not hurting myself but it gives me some things to watch out for in terms of bad things to make sure I don't do even by accident.

That article on training was really good, I can't wait to see what you think of it. It's something I'd definately be interested in trying if it works out for you.

It's always better to know somebody who has tried those theories out before I try them.

Posted by: Twin Peak

I like trying new stuff. Keeps me motivated.

At the e-zine, Staley following up with a power EDT, where in a 15 minute time zone you do as many singles as possible. That intrigues me too!

Posted by: dvlmn666

hmmm now that sounds intersting. I'll have to go read up on that. Maybe that's something to do after you do this first plan of yours. Then a few week break back to regular training and then try this one.

Posted by: Twin Peak

The problem is I having been learning so much lately there is so much I want to try.

Until I prove that another program is more effective for me, I will always have my standard rountine as the basics. But,

I want to try the different EDTs
I want to try an 8 week cycle HST

But I also want to do a show in the summer and I don't have much time to experiment, in case it doesn't work. Also, I'll be doing several 3 week cycles of One+ and I don't want to be doing new routines cuz then I won't know where to attribute the gains!

Posted by: butterfly

Not the kind of experimenting I had in mind

Posted by: Twin Peak

What did you have in mind?

Posted by: butterfly

hummm...

Maybe a little bit of bondage??? Nothing too rough

Posted by: Yanick

i think we'll need a disclaimer for Butterfly's reponse, lol.

Crap, i was too late. Damn

Posted by: Twin Peak

Originally posted by butterfly
hummm...

Maybe a little bit of bondage??? Nothing too rough

You doing the tying?

Posted by: butterfly

Perhaps... if fade doesn't get his butt in gear I may need another slave.

Posted by: lina

Originally posted by Twin Peak

But I also want to do a show in the summer and I don't have much time to experiment, in case it doesn't work. Also, I'll be doing several 3 week cycles of One+ and I don't want to be doing new routines cuz then I won't know where to attribute the gains!

Hi Tp!

Haven't checked in for a while but sounds like you are doing well!

Great goals for 2003!!

That means more pics for us

...

How are things?

Posted by: Robboe

How's tricks?

Posted by: Twin Peak

Originally posted by The_Chicken_Daddy
How's tricks?

Eh. Haven't started EDT yet, whole family has been sick and I'm playing nurse. Maybe I'll start tonight when they are all asleep.

Aside from that not much has changed.

I feel fat and like I lost all/most of the gains, though I still weigh a bloated 220+.

Glad ya asked?

I'll check out those readings tomorrow, thanks!

Posted by: Twin Peak

Oh, glad to see you back though, Rob.

Posted by: Yanick

Yeah Rob, its nice you around again. Beating on newbies and all.

Posted by: Twin Peak

Obviously, I have not been regular with this journal lately. As I have stated. I am still at my highest weight despite reducing cals from 4300 to around 3000. Lately I have stopped keeping track but I know I am still in that range. I have lost strength, that much was obvious last night.

My goal for this and the next three weeks is to drop 8 pounds or so, and bring some strength back up. I’ll be doing this by taking SU the last two weeks and am starting this week the need EDT program as outlined before. Last night I started and I only had time for one 20 min zone, not two. It kicked my ass! Good pump, hell I even got winded. I liked it. Though the weights were too heavy. I was supposed to use what I can do for 10 reps or so, then only do sets of 5. Well I did incline bench with 275 and curls with 135, that should have been easy. I was damn near failure at 5, which sucked. So I guess I’ll just have to make sure at each three week cycle I push well into new strength territory. If I do that next cycle I will be clearly setting new PBs, which should be fun.

Posted by: Twin Peak

Monday, December 23, 2002

Merry eve of Christmas-eve.

I’ll start updating regularly again when I get close to my next cycle (mid-Jan). For the meantime I am in my second week and first FULL week of my EDT training.

I like it. Its tough, I sweat, and you push yourself pretty hard. I would not want to do this long term, but it’s a good break. I’ll see how I feel after a month. I will use it for 4 weeks between each 3 week One+ cycle.

The number equals total reps in a 20 minute time frame. Again, in A (or B) I do as many reps as possible of BOTH exercises in 20 minutes. I generally wind up with 7 sets per exercise or 14 sets in 20 minutes. These weights are what I can do for around 10 reps or so, but on the first 2-4 sets am working at 5-7 reps, then I decrease reps so that I stay 1 short of failure. Each week I need to beat the previous number of reps in the same time frame. But if I get more than 40 reps I’ll up the weight.

Monday: Chest and Bis…......Week 1…..Week 2…Week 3…Week 4
A: Incline Barbell Press (275)……..27…………...29
Barbell Curl (135)………….….…….…27…………..31
B: Bench (275)………………………….10………………35
Seated Dumbbell Curls (50s)….…..10…………...43

Tuesday: Back and Tris
A: Wide Grip Pull Downs (200)…………42
V-bar presses (130 on single pulley)….47
B: T-Bar Rows (4 plates)…………………25
Close Grip Benches (275)……………..26

Wednesday: Legs (Quads and Hams)
A: Front Squats (255)……………………..15
SLDL (225)………………......…………….21
B: Extensions (6 plates)…………………….x
Leg Curls (80)……………...……………..x

Friday: Shoulders and Calves
A: Military Press (205)………………..……30
Calves, standing (7 plates)…………….72
B: Lateral Raises (35)……………..…………x
Shrugs (405)………………...……………..x

Posted by: Yanick

Good job TP. Looks like your still progressing with the reduced the cals. I pretty much stopped meticulously tracking cals now also, until the new year that is. Good luck with your new program.

Posted by: Twin Peak

I too, have stopped meticulously tracking cals but am in the 3000 range, and fairly clean. How is it that I am maintaining my 220 BW? I think its because my maint is very low, relative to my BW.

I am not really progressing, in fact, I think these numbers are relatively low.

E.g. I am curling 135. I was doing 160 for 8 reps or so at the end.

Posted by: Yanick

re: the progress i was talking bout this:

Monday: Chest and Bis…......Week 1…..Week 2…Week 3…Week 4
A: Incline Barbell Press (275)……..27…………...29
Barbell Curl (135)………….….…….…27…………..31
B: Bench (275)………………………….10………………35
Seated Dumbbell Curls (50s)….…..10…………...43

When i went off of my cycle i lost some strength too, but only a bit and now i've started progressing again, and even with the regression i was still stronger/bigger than i was in the beginning of my bulk.

Posted by: Twin Peak

Originally posted by Yanick
re: the progress i was talking bout this:

When i went off of my cycle i lost some strength too, but only a bit and now i've started progressing again, and even with the regression i was still stronger/bigger than i was in the beginning of my bulk.

I hear ya, I am just not sure that is true, I'll have to go back and look at my beginning numbers.

Yes this week I progresses, but just because the reps increase does not necessarily mean "progression" in the traditional sense if you get the concept of the program.

You can actually be weaker and have less endurance but do more reps simply by doing more sets (so long as you squeeze them into the alloted time frame). That's what makes it so interesting!

Posted by: butterfly

Merry Christmas!!!

Hope you and your family have a wonderful day!!!

Posted by: Twin Peak

Ditto B! I hope santa brings you everything you want.

MERRY CHRISTMAS!

Posted by: Twin Peak

Thursday, December 26, 2002

Holidays were great and as a result of all the food, I was f-in strong today. Did my shoulder EDT day and I went from 30 reps to 48, I think. That is with 205. I’ll definitely need to increase the weight next week, probably to 225 and see if I can beat 30 from the first week.

I finally think I have most of my size and strength back post 1T cycle. I am hoping that I am as big and strong as when I finished within the next 2 ½ weeks so that I start my next cycle where I left off and build from there. Although I am hoping to lose fat next cycle.

I am thinking about continuing EDT when on ONE+. I am liking this training a lot. Feels really good. I am training relatively heavy (though not “super heavy”) by my standards, and it produces a nice pump, good soreness, and an overall good workout. I think that I’ll need more training time when on though. What I am today contemplating is adding an additional 20 minute “power” session, where I’ll do 1 rep max (same weight) as many times in 20 minutes. I’ll do that between the 2 current 20 minute sessions. That should be plenty of volume. Not sure yet, just thinking about it. We shall see.

P.S. I am still fat!

Posted by: Twin Peak

Monday, December 30, 2002

EDT is still going well. I am still really liking it. Strength is improving nicely and I am damn tired after I finish. I also think that finally after 4 weeks OFF I am where I was at the end of the 1T cycle, strength-wise, and almost size-wise. I weighed this morning at 225 but I think that’s a few pounds of extra water weight. Progressed very nicely in chest today, though I wanted to die after. BTW, these workouts often bring me very close to yacking, since the rest time is so little. Anywho, I am looking forward to my next 1T, 4-diol cycle starting in 2 weeks. I am almost certain that I will do a modified EDT for this – more volume by adding in a 20 min period of max singles.

I also started UA today. I’ll do 300mg for a few days and then up it by 100 mg every other day. I am hoping to drop a few pounds of fat before the next cycle.

EDT Update:

Monday: Chest and Bis…......Week 1…..Week 2…Week 3…Week 4
A: Incline Barbell Press (275)…..…..27………...29...........38
Barbell Curl (135)…………........….….…27………..31..........37
B: Bench (275)………………...…..……….10…………35..........38
Seated Dumbbell Curls (50s)…....…..10………...43.........35

Tuesday: Back and Tris
A: Wide Grip Pull Downs (200)…………42......(220) 36......
V-bar presses (130 single pulley)...47......(150) 41.....
B: T-Bar Rows (4 plates)…………………25.........40
Close Grip Benches (275)…………..…..26...........48

Wednesday: Legs (Quads and Hams)
A: Front Squats (255)…………………..15.........23
SLDL (225)………………......…………….21.........32
B: Extensions (6 plates)………………….x..........40
Leg Curls (80)……………...……………..x...........22

Friday: Shoulders and Calves
A: Military Press (205)………………..……30.........49
Calves, standing (7 plates)…………….72.......(8 pl) 51
B: Lateral Raises (35)……………..…………x..........41
Shrugs (405)………………...…..…………..x..........46

Numbers in parens = new weight.

Posted by: Robboe

Rawk tha' fuck on

With the 4-diol you'll retain more water too, so expect the feelings of fattness to linger. It's a bastard, but it'll be worth it, and it's only temporary.

You'll be a cutting mofo soon enough.

Posted by: Twin Peak

Originally posted by The_Chicken_Daddy
Rawk tha' fuck on

With the 4-diol you'll retain more water too, so expect the feelings of fattness to linger. It's a bastard, but it'll be worth it, and it's only temporary.

You'll be a cutting mofo soon enough.

Um, can you translate that first sentence please?

Yeah, I expect so (re the water retention), but this time I'll be keeping cals quite a bit lower, so its indeed possible that I lose some fat.

Haven't decided when I am going to cut. I am either going to do 2 or 3 three week cycles (with 4 weeks offs), then I will cut. Prolly use some Boldione then.

Posted by: Yanick

Rawk tha' fuck on = Rock the fuck on

Happy New Year TP and you too Rob. Don't do anything i wouldn't do

Posted by: Twin Peak

Thanks Yan, and a happy new year to you (and everyone!) too!

Posted by: Dr. Pain

HNY TP :specialnewyearsmiliehere:

Posted by: Twin Peak

Hey, a visit from DP!! Happy new year bro!

Posted by: Dr. Pain

Posted by: Fade

What's up TP?

How was the Holidays?

Posted by: Twin Peak

Monday, January 6, 2003

Fighting a head cold sucks. I missed my end of the week shoulder workout. I ate like crap over the weekend. Just sucks. Oh well, last week of my normal EDT. Next week starts the next bulk, PH cycle.

My chest bi workout today went well. I increased the poundages significantly getting ready for next week. Next week I will have 3 20 min intervals per BP. The first will be a 25 rep goal (i.e. VERY heavy, sets of 4-5 in the beginning); the second will be max singles, and the third will be a 40 rep goal (sets in the 7-8 range to start). I increased my incline bench today by 20 pounds up to 295. I got 32 reps, which is six less than last week (at 275), which I consider progression. For barbell curls I increased by 10 pounds to 145, but dropped 8 reps. May or may not be progression. On flat bench I increased to 315 (+40 pounds). I only got 22 reps (a drop of 16), may or may not be progression. Dumbbell curls I kept the weight the same and increased reps by 5. Overall a good tiring w/o. I am still liking the EDT. I got pumped nicely, which was goot since I felt fat and tiny all weekend (see what happens when I miss a workout!)

I have not yet decided on whether the PH cycle will be 3 weeks (what I have been planning all along) or 30 days. I am leaning towards the later, and then contemplating a short (6 week?) cut. Then, I can reassess, where I am and set my goals for the remainder of the year. How much I gain/lose will determine that.

Anyhoo, starting next week I will be eating BW x 12 cals on off days, and BW x 15 cals on lifting days (4 days per week). I will be getting 1.5g protein x BW which (at a BW = 220, I am actually 225 this morning, some water weight), is 330g protein. I will have 200g carbs on lifting days and 122 g fat about 3300 cals). On my off days I will be reducing carbs to a negligible amount (keep insulin away) to reduce cals to 2700 (BW x 12). Most of the 200g carbs will be consumed during and immediately or shortly after my workout in hopes of (1) spiking insulin at the perfect time, (2) controlling fat gain due to calorie partitioning (shuttling the carbs and the protein into the muscles), and (3) reglycogenating the muscles for the next w/o.

I will also have a carb-up meal of mostly pasta (and some other yummy stuff) on Friday nights.

Supps will included:
- 200 mg of 1Test, and 600 mg of 4-diol (delivered transdermally, dose spilt in two)
- 40 mg ephedra and 200 mg of caffeine first thing am and pre-workout.
- Pre/during w/o shake = 5g creatine, 50 g dextrose, 44g whey
- Post w/o shake = = 10g creatine, 50 g dextrose, 66g whey
- 20 mg ephedra and 100 mg of caffeine, twice per day (M-F, only)
- pre-bedtime MRP

I’ll post my diet later in the week. It will be pretty monotonous. Can’t wait!

Posted by: Twin Peak

Originally posted by Fade99
What's up TP?

How was the Holidays?

Very nice thanks! Took some time off, lots of family time (which I actually enjoy!), plenty of food!

How bout you?

Posted by: butterfly

Morning TP!

Posted by: Twin Peak

Friday, January 10, 2003

Okay, it’s the end of my “traditional” type EDT. Some subjective feedback: I liked it. It is a good overall program. It provides good weekly motivation and really elevates the heart rate, generally doing 14 sets per 20 minute period. Several times I was quite close to puking, and would have if I didn’t slow the pace down. It allowed me to train relatively heavy, though my weights were submaximal (maximal being defined as my heaviest weight for a set of 4-6 reps, not singles), and relatively pain free (though my shoulder does act up from time to time). I did not/do not feel like I am overtraining either. Results? Oh yeah! Very good. I have been feeling harder and slightly leaner and I am still at a BW of 223-225. My strength is very high. I am very strong right now, probably slightly stronger than at the end of my PH cycle, though its hard to tell since I am not doing maximal sets. As an example though my best military press while on was 225 x 8. My first set this morning was 225 and I got 7 reps easy (recall that on EDT the first few sets are short of failure). This was w/o a spotter and I estimate I could have knocked out about 10 reps or more. Other BP I am probably at or slightly stronger, save bis, which I believe are a tad weaker. I think my muscles look a bit bigger, but not as full (while on the 1T), if that makes any sense at all. While on the 1T I had that “hulking” shirt-stretching look if you know what I mean.

The objective EDT results will be in the next post, but I think my weight and rep increases from week to week are fairly significant. I am quite pleased.

What’s next? Well, I am damn ready to diet. But not yet. I am going to do a short 30 day bulk cycle, though I’ll be watching overall cals. Then I’ll take two weeks of maintenance, then I’ll do a short 6 week cut doing a CKD (first time ever). I have been doing a bunch of reading on it and have the general CKD plans in mind and am really pumped right now to try it. So why not? Well, I am ready for another PH cycle, and the 30 days will give me enough time to figure out precisely my CKD and my training. My thoughts are that I will try the HST training since it seems to go well with the CKD. Anyhow, I have time to work all this out. That’ll put me to mid March and then what? Depends. If I am able to get to a shredded competition weight of 195 by July I’ll do so. If not, then no competition (perhaps in the fall). It will also depend on my BF at that time. I’ll likely do another PH cycle, but I won’t know until then whether it will be a cut, or a lean bulk. We shall see. I estimate that right know I am 225 at around 20% BF (most stored in the damn stomach. If at the end of this plan (by mid-April) I can get to a BW of 220 at 15% or under that would be nice. Thus:

Current:
Weight = 225
Estimated BF % = 20
LBM = 180
FM = 45

Short term Goal:
Weight = 220
BF % = 15
LBM = 187
FM = 33

Thus, I am expecting a gain of 7 pounds of muscle and a loss of 12 pounds of fat. Certainly possible (7 pounds of LBM on a 30 day PH cycle and loss 2 pounds per week on a CKD). But tough. Also. I’ll be getting some BF calipers. If I can find them by Sunday I’ll get a reading before the bulk if not it’ll have to wait until week two.

I think I'll start with a fresh journal though.

Posted by: Twin Peak

Monday: Chest and Bis…......Week 1…..Week 2…Week 3…Week 4
A: Incline Barbell Press (275)…..…..27………...29...........38....(295) 32
Barbell Curl (135)…………........….….…27………..31..........37...(145 ) 29
B: Bench (275)………………...…..……….10…………35..........38...(315) 22
Seated Dumbbell Curls (50s)…....…..10………...43.........35.....40

Tuesday: Back and Tris
A: Wide Grip Pull Downs (200)…………42......(220) 36.......45.....(240) 35
V-bar presses (130 single pulley)...47......(150) 41.....47...(160) 36
B: T-Bar Rows (4 plates)…………………25.........40....(4p + 10)38...(4 + ¼) 34
Close Grip Benches (275)…………..…..26...........48....(115) 46....(125) 42

Wednesday: Legs (Quads and Hams)
A: Front Squats (255)…………………..15.........23.......27....(275) 24
SLDL (225)………………......…………….21.........32......(245) 32....(275) 24
B: Extensions (6 plates)………………….x..........40......(6p + ¼) 32....(7) 40
Leg Curls (80)……………...……………..x...........22......23......34

Friday: Shoulders and Calves
A: Military Press (205)………………..……30.........49......x.....(225) 37
Calves, standing (7 plates)…………….72.......(8 pl) 51.....x....(9) 41
B: Lateral Raises (35)……………..…………x..........41.....x......(40) 46
Shrugs (405)………………...…..…………..x..........46.....x.....(36 5) 33

Numbers in parens = new weight.

Posted by: P-funk

Impressive numbers. I was wondering something. I looked at you pics before (aprox. 195lbs) and during the PH cycle. You say that you want to cut down to get contest shredded at 195lbs, the weight you were already at before taking PH. I would think that you would be able to get shredded at a heavier weight than 195lbs since you gained so much muscle on the PH cycle, no?

Posted by: Twin Peak

Hey Funky and welcome (hear I mean).

Well, I did gain muscle but not tons. I'd say prolly 5 pounds of solid muscle tops, the rest being fat and water.

In those pics and at 195 I'd peg my BF% at around 10-12%. So when I say contest condition I am talking (1) 4% and (2) water depleted.

1) at 4% I'd have had to lose approximatel 10-12 pounds more than what I was in those pics.

2) When I dehydrate for a show I lose and additional 6-8 pounds of water weight.

So from those pics I would need to get sub 180 to be in contest shape.

I'd guestimate that id I started cutting up from where I am now I could compete in the 185-188 range, tops. So I am looking to still add a bunch of new muscle before I compete.

For some background I competed at around 180 my two shows (Fall 96 and Summer 98). So I want to be significantly bigger before I step on the stage again.

Make sense?

Posted by: P-funk

Yeah makes a lot of sesnse.
Are you going to be competing in an untested show?
How tall are you?

Posted by: Twin Peak

5'10+

I hope to find a show that is "natural" but that does not prohibit the use of PHs.

The July show I am considering a s natural NABBA show. And my VERY brief review of their rules seems that they do not prohibit PH/PS.

I will need to confirm that, obviously. If that doesn't work then I don't know what I'll do.

On the one hand, I don't want to compete against guys using needles. On the other, my second show was untested, and my buddy and I whipped the couple of roid-mongers we were up against (due to our far superior conditioning). So if I have to go untested, I'll likely pick a very low profile show so that the only guys on gear are the ones who don't know what they are doing.

Posted by: butterfly

I can't wait until you start that cutting cycle... you know we'll be watching everything YOU eat

I hope you get to do a comp this summer... we really need some more pics

Posted by: Twin Peak

I am going to shave too! (or at least trim!)

Posted by: butterfly

I won't believe my eyes!!!

Trimming is good enough until the comp

Don't forget the pics... in fact, you should take some pre & post-30 day bulk pics, and then some pre & post cutting cycle pics

Posted by: Twin Peak

Umm, you have no right to see them unless you FINALLY post yours!!!

Posted by: butterfly

Only new pics I have are those Halloween pics

(CLICK HERE here to view the original thread with full colors/images)

Twin Peak's Gettin' Large

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