TP's Gettin' Freaky [Forum Archive]

Pages: 1 2

TP's Gettin' Freaky

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

Posted by: Twin Peak

Okay, if you followed my last journal you basically know my goals. If not, basically, I'd like to do a competition this year. When? Don't know. The short term plan is to do a 30 day bulk followed by two weeks of relaxing followed by a 6 week cut. Then I reevaluate and make some decisions depending on where things stand.

Here is some stuff I posted earlier today:
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.

Posted by: Twin Peak

P.S. The "Freaky" is meant to describe my physique, when I'm done!

Friday, January 10, 2003

Other than standard supplements this 30 day bulk will be a PH/PS cycle. I’ll be doing 200mg of 1 Test and 600 mg of 4-diol (Avant) transdermally, twice per day. Cals will be the same as what I am doing now, so this will be different than my last VPX cycle. Should be an interesting control. I will cleaning up the diet and tracking it (I’ll post that next). So the only things I am changing are adding the PH/PS and tweaking the EDT to add more volume (and heavier weights), thus, this is my workout plan for the next 4 weeks:

.................................Week 1........Week 2........Week 3........Week 4
..........Exercise..........Wt...Reps.....Wt...Rep s.....Wt...Reps.....Wt...Reps
Monday
(Chest and Bis)
A.......Incline Barbell.......315 (21)........315 (26)........350............365
.........Seated Dumbbell.......60 (26)........60 (29)........70............70
B.......Bench....................385...........385 .........................
.........Barbell Curl..........185.............190................. ......
C.......Decline Hammer..4p Per (50)......4 1/4 (34).....
.........Preacher EZ..........95 (30)...........95 (38)..........115............120

Tues. (Legs)
A.......Hacks................500 (24).........500 (32).........590............610
.........SLDL................315 (20)..........315 (21).........355............365
B.......Squat................435.............455.. ...........
.........Standing Calf......12.............X
C.......Extensions...........7 (50).........7 + ¼ (53).........8............8
.........Curls................90 (45).........110 (40).........110............110

Wed.
(Back and Tris)
A.......Pulldown..........250 (28)........250............280............290
.........V-Bar Press.......170 (31)........170............190............200
B.......Deadlift.............455.................. ..................495
.........Close-Grip.........330.................................. ..385
C.......Barbell Row......255 (37).........275............295............315
.........Reverse-grip Press.....90 (X).........100............110............120
Friday (Shoulders)
A.......Lateral Raises......45 (X).........50............55............60
.........Bent Over Lats......30 (X).........35............40............45
B.......Military Press.......(245 x 5).................................
.........Seated Calf......4 (X).........4 + ¼............5............5 1/4
C.......Upright Row......135 (X).........155............175............185
.........Shrugs..............365 (X)............405............435............455

The goal is the (A) is my heavy period, assuming sets of 4-5 to start and getting 25 reps, (B) is my max period, will be doing singles and increasing the weight (or lowering) as necessary during each workout so that I can get 1 at a time, plan is to get 6-8 singles each w/o; (C) is my rep range where I will be using a weight for 7-8 reps at the beginning and shooting for 40+ reps. Weights for the first week are what I will do next week, and subsequent weeks are what I plan to do, given my high PH dosing. Goal will be do follow the weight increases AND match or beat the reps from the previous week. Very aggressive plan here (particularly given my calorie level), we shall see what we shall see. (P.S. The numbers in week 2 are by far personal bests (ever) assuming I get the expected reps; the numbers in (B) are where I will start, and expect to get, easily, and the number in the last column is the finish goal).

Posted by: Twin Peak

Alright, I need to fix that chart, gimme some time, I'll post my diet on Monday.

Posted by: butterfly

Quote:

Originally posted by Twin Peak
P.S. The "Freaky" is meant to describe my physique, when I'm done!

More like TOTAL HOTTIE

Posted by: Twin Peak

Should I change the thread name???

Thanks B, you are always good for some support!

Posted by: dvlmn666

looks like an awesome plan. Gonna follow this one closely.

Posted by: Twin Peak

WEEK 1 January 13-19 (2002)

Today my next cycle officially begins, though I started preloading with oral 1T this weekend, trying to finish up what I had left over. I will outline my diet for the four weeks and then, give a brief daily account in a weekly formal, ala Lyle-style.

On lifting days (M, T, W, F) I set kcals at 15 x BW, or 3300. I set protein at 1.5 x BW and carbs at 1 x BW with the remainder fat so the breakdown is 330/220/122 = 3300. On Thursday and Sunday, I am reducing kcals to 12 x BW to keep fat in check (2700 kcals). There the breakdown is 1 x BW for protein and carbs and the remainder fat, or 220/220/100. I will not change this plan to account for BW change, if mine should. Saturday’s is my “free” day (hey, this is a bulk after all!) This isn’t my day to go ape-shit, and I will make sure I get in at least 220g of protein, its just a day to have some extra carbs, some not so clean eating, and not have to keep track and eat on a schedule.

Here is my plan:

Lifting Days

5 am
40mg ephedrine
200 mg caff

5:30 am Pre-w/o Shake:
Dextrose, Whey and 5g Creatine 44/50/2 (420)

7 am Post- w/o Shake:
Dextrose, Whey and 5g Creatine 66/50/3 (530)
100 mg 1Test
300 mg 4-diol

9:30 am
1 cup oats
1 scoop whey
multi
glucosimine
32/56/7 (410)

12:30
1 ½ cups 1% cottage cheese
½ cup Fiber One
50/33/4 (330)

3:30
¼ skirt steak (5 oz)
4 cups mixed veggies
2 TBLS Flax
37/16/50 (665)

5 pm
100 mg 1Test
300 mg 4-diol

7:30
1 ½ pieces of salmon (3/4 pound)
Big Salad
2 TBLS Flax
45/5/58 (710)

10:30
Lean Body 45/12/2 (240)

Non-lifting days:

7 am
4 eggs
1 scoop whey
46/2/21 (430)

100 mg 1Test
300 mg 4-diol

9:30 am
½ cup oats
1 scoop whey
1 TBLS PB
35/37/20 (460)

12:30
1 tin tuna
2 TBLS Safflower mayo, light
WW Pita
38/40/11 (380)

3:30
1 tin tuna
2 TBLS Safflower mayo, light
WW Pita
38/40/11 (380)

5 pm
100 mg 1Test
300 mg 4-diol

7:30
Dinner, random
30/80/35 (700)

10:30
Optimum Protein Diet Shake
1 TBLS Flax
35/3/5 (325)

If I substitute meals, I will keep the macros relatively the same, but this will, by and large, be what I eat, day to day. I'd love to here comments, out of curiosity, though I doubt I'll change much, if anything. Depends whether you can convince me to!

Posted by: Robboe

Freaky Twin-Peaky.

Posted by: Twin Peak

WEEK 1 January 13-19 (2002) -- Con't

********
Week…Weight...Stomach..R. Arm..BF%

Week 1…223……..41 ½” ….18”……X

*********
Sunday Night: Right Bicep measured a hair under 18”, stomach was 41 1/2” – roughly the same as at the end of last cycle. Shaved for before pictures and for application of Avant gel. Feeling good, very psyched to start. I found out that my lifting partner can’t make it tomorrow which will make the heavy benching a pain in the ass, I am not pleased.

Monday: Day 1, here we go. No parter, flying solo, still gonna lift heavy though. I got up a bit early since I need to start training earlier what with the 3 20 minute periods and all. No biggie, felt normal, felt excited to start (the best reason to switch up routines, in my opinion).

Workout was good. I did 315 on the incline bench as planned. At first it felt light, which was nice, but it got real heavy real fast. I only got 21 reps, but I’ll still bump the weight next week and see what this transdermal can do! The 60s for seated curls was heavy too, but doable. On the bench I started lighter than planned and I failed on 395. I got 385 several times, and I know that I can get 405 when fresh. Next time I’ll get 405 even after the heavy inclines. Promise.

After showering I applied the transdermal, with apprehension, to my chest and abdomen. It was more liquidy than I thought and went on easy. Didn’t smell strong, and dried quickly. I was pleased with this (I use 9 squirts) and even wondered if it would do anything. After an hour the areas of application began to feel warm (not in a bad way) and that lasted for a few hours. Second application was on my legs. This wasn’t as pleasant. Took longer to dry, and was still kinda sticky for a long time. I assume it’s the area of application (legs are smaller and hairier). I also got the sense that each squirt gave more gel this time, perhaps I held it longer. Either way, I think you need to get used to the pump to keep it consistent.

Food during the day was somewhat tough. Felt bloated, fat and full almost all day, I think it was the extra oats, not used to a full cup. Body aches nicely from this extraordinarily heavy and workout. Legs tomorrow should be, “fun.” At night I was hungry. I “felt” leaner and I felt like I need more food to recover. Perhaps I just wanted to eat more. So I did. I dropped 1 TBSP of flax and had a spoonful of couscous with dinner and had half a bag (okay so it was ¾) of beef jerky (yum!) instead of my shake. I think it means I had about 300 more cals or so, more protein and carbs and less fat than typical. Yum, day 1 and I already “cheated”; oh well.

P.S. Anyone other than DV following this? Just curious, cuz if not I'll prolly not bother posting it here since I keep this journal on my system here. Not trying to be a prick about this but if ya'll aren't reading this and finding it interesting (not my writing style which is dull and boring

) but my "experimenting" (with training, diet, and or supps) so to speak or don't have any helpful insights then I takes too much damn time!!!

Posted by: P-funk

Wow TP, you're strong as hell. 315lbs for 21 reps is crazy.
About the ps....I think reading about peoples experimenting is interesting and I appreciate you taking the time to include it in your journal, thanks.

Posted by: Twin Peak

Quote:

Originally posted by P-funk
Wow TP, you're strong as hell. 315lbs for 21 reps is crazy.
About the ps....I think reading about peoples experimenting is interesting and I appreciate you taking the time to include it in your journal, thanks.

Funk, I think you misunderstood my EDT training program. I did not get 21 reps on the incline in a single set, rather it took 7! LOL.

Reread the program. But in sum, I take to exercises, set a weight and do as many reps as I can in 20 minutes. The goal the next week is to beat that total with the same weight. Because of the PH/PS cycle I am planning on increasing weight AND reps each week. So, for example, yesterday I set the incline at 315 and seated dumbbell curls with 60s. I alternated back and forth resting approximately 1 minute between sets. For inclines I did the following reps: 5, 3, 3, 3, 3, 2, 2 = 21. I got a few more reps than that with the dumbbells. Next week I'll do 335 and try to get more than 21 reps (or at least the same).

Posted by: butterfly

I read your entries... I usually don't have comments cause it's all guy type lifting... and I'm jealous cause I don't think I'll ever go on a bulk

BTW, where are those before pics???

Posted by: Twin Peak

Quote:

Originally posted by butterfly
I read your entries... I usually don't have comments cause it's all guy type lifting... and I'm jealous cause I don't think I'll ever go on a bulk

BTW, where are those before pics???

You just monitor for the pictures!

Well, I'll post 'em one of these days, but I warn you, I am a fatty right now!

Posted by: Robboe

TP, i'm reading this bad boy when i can.

But a fan request: can you split your entiries into lots of smaller paragraphs instead of one big one?

I know it sounds petty, but i find it easier to digest that way.

I think i'll do another ONE cycle quite soon in the future (within 2 weeks hopefully). I'll start a cut in February and i wouldn't mind adding another 6lbs before then.

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
TP, i'm reading this bad boy when i can.

But a fan request: can you split your entiries into lots of smaller paragraphs instead of one big one?

I know it sounds petty, but i find it easier to digest that way.

I think i'll do another ONE cycle quite soon in the future (within 2 weeks hopefully). I'll start a cut in February and i wouldn't mind adding another 6lbs before then.

Yeah, Rob is back! You know, the one who lifts heavy and enjoys cutting!

You are write about the paragraph thing. I am trying to develop a new format and its difficult. I was trying to do a weekly, with 1 para per day, but the damn thing got so long. Anyway, yes I'll break it up, anything for a fan!

Posted by: Robboe

Right - the opposite of left or something correct.

Write - to write words or some sort of language.

Major difference.

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
Right - the opposite of left or something correct.

Write - to write words or some sort of language.

Major difference.

Like I said, the old Rob is back!

Thanks again for pointing out my inadequacies.

Posted by: butterfly

Quote:

Originally posted by Twin Peak
You just monitor for the pictures!

Well, I'll post 'em one of these days, but I warn you, I am a fatty right now!

You think me so shallow as to only read your journal for pics

I'm so hurt

Posted by: Twin Peak

Quote:

Originally posted by butterfly
You think me so shallow as to only read your journal for pics

I'm so hurt

Um....I was just kidding?

Posted by: butterfly

Yeah... sure you were

I think you owe me now... owe me some pics

Posted by: Twin Peak

always an angle.

Posted by: butterfly

Not me

Posted by: Stacey

I'm following tooo TP~ Just never have a chance to post.. but I will start!!!!
You really are an inspiration!!!

Posted by: Twin Peak

Quote:

Originally posted by Princess
I'm following tooo TP~ Just never have a chance to post.. but I will start!!!!
You really are an inspiration!!!

Wow, P is in the house!

I had no idea. Welcome.

Posted by: Stacey

hehehe!! I'M HERE! Wooohooooo!
Thanks for the warm welcome hon! Good luck on your program!!

Posted by: Twin Peak

Tuesday:

Some thoughts. I am really curious about this cycle. There are three things that I could attribute some or all of my strength gains to from my last cycle of oral 1T: (i) increased cals (I bumped up over 1000 more per day); (ii) muscle memory (I was not at my personal strongest levels and only got to them through the cycle; didn't break any new ground); and (iii) higher training volume. This time I am only changing the volume thing. Cals are the same and I am at or above personal strength records right now. For the first time I have passed previous bests from 1998. Also, recall that on my last cycle the strength gains the second week over the first were ridiculous. So next week should be particularly interesting. We shall see.

I woke up this morning feeling REALLY lean. So much so that I measured my stomach and weighted myself. Results were interesting. I was an inch smaller in my stomach. Now this was first thing as opposed to Sunday night so that may account for the “loss”. But I weighed 219, 4 pounds lighter than yesterday. Logic dictates that its water loss but (i) I had a lot of salt in the beef jerky last night and (ii) the 4-diol is supposed to cause water retention. Hmmm. Could I be getting leaner in, well, one day? Doubtful, but little else makes sense. Any ideas?

Leg workout was tough, the weights were heavy, but I battled through. Handled some nice weights on the hack squat (5 plates plus a quarter per side) and SLDL (315) both PRs then did my singles for squats. Worked successfully up to 435 and got 5 singles total. Now I have a nasty purple bruise across my traps, never happened before. But my quads didn’t even feel “worked” until I did heavy extensions. Doing them, however, I didn’t get the normal “burn” they provide rather my legs got that feeling when you pulverize them. I think the heavy stuff really stimulated them and the reps got them going. Gel applied nicely to my chest and abdomen again. Also I realized that the bottle must be held upright (not sideways) or too much comes out per squirt.

Was bloated from the oats, but not as much as yesterday. And I was fairly hungry throughout the day. Also, I feel REALLY lean today and my stomach feels significantly smaller. I’ll have to tape it tonight to see if the reduction was real or what. I am liking this so far, and I feel great, no lethargy t’all. No skin irritation either.

Taped the stomach tonight and the inch was back, damn water weight! But then I didn’t really think I lost an inch of fat in 2 days. Food deviations include another spoonful of cous cous at dinner, and the rest of the bag of beef jerky instead of the shake (plus I went to sleep at 9:30!!!) Estimated cals at 3400.

Posted by: Robboe

Don't underestimate how much weight just eating throughout the day puts on you.

And it stretches your stomach out too, so you appear to have a bigger belly.

Just take it on the chin, and realise that it'll go when you cut.

I know you're using avant 4-AD but is it also avant 1-T you're using or another brand?

Posted by: butterfly

Quote:

Originally posted by Twin Peak
Tuesday:
I woke up this morning feeling REALLY lean. So much so that I measured my stomach and weighted myself. Results were interesting. I was an inch smaller in my stomach. Now this was first thing as opposed to Sunday night so that may account for the “loss”. But I weighed 219, 4 pounds lighter than yesterday. Logic dictates that its water loss but (i) I had a lot of salt in the beef jerky last night and (ii) the 4-diol is supposed to cause water retention. Hmmm. Could I be getting leaner in, well, one day? Doubtful, but little else makes sense. Any ideas?

I totally know how you feel here! I woke up this morning feeling super lean and knowing I couldn't possibly be any leaner in the three days I've been strict on my diet... especially since I had a bowl of ice cream last night

Maybe it has something to do with the moon and gravitational pull

Would be an interesting study!

Posted by: Twin Peak

Rob, I took a bottle of 4Aderm and added 4 grams of 1 Test powder from Mike. I never underestimate that, I can fluctuate up to 5 pounds. Just was some insight into my warped brain, is all.

B, I like the moon idea, probably accurate too.

Posted by: kuso

Alright, I have finally made it. Just read through the whole thing and am really looking forward to watching your progress this cycle

Intersting training too.........did you say you saw that in T-mag?

Posted by: Jodi

Quote:

Food deviations include another spoonful of cous cous at dinner

MMMMMMmmmmmm! I love cous cous. I use to eat it everynight at dinner. Its my favorite over rice anyday. I can't remember the last time I ate some of yummmyy! Lucky you

Posted by: Twin Peak

Yeah Jodi, it was too good to resist! And I needed a few extra carbs right....

Kus, the EDT plan as outlined at the end of my last journal was directly from T-Mag, though I choose my own exercises. This is a modifcation of that, specifically with respect to the singles.

Posted by: kuso

I just got that mag yesterday...looks like an interesting idea. I`ll go take a look at your old journal then .

Posted by: Twin Peak

I have read a few articles and some are good, interesting. I have heard though that they are not very good with the science and frequently misunderstand it. Also their products, Biotest, are not very good, from what I hear. They are expensive though.

Posted by: kuso

Yeah...I`ve heard the same...I have several of there mags...netrition send em out for free...that one on EDT ( ? ) did catch my eye though.

Posted by: Twin Peak

I've seen the people at the HST forum make fun of it. I liked it. Added some strength and size, and that was post 1T cycle recpvery too.

Posted by: kuso

I really don`t know why they would...its just a very simple approch to progressively increasing w8

I`m thinking seriously of giving it a go when my package arrives

Posted by: Twin Peak

Thursday: Day off, I needed it. My body aches. Food was unplanned, but I definitely had less than 3000 cals.

Friday: Overslept today by TWO hours. Still I went to the gym. Instead of doing my planned shoulder workout I did it HIT style in a half hour with a lot of supersets. Did presses as follow, 225 x 8, 245x 5, failed on 275, 225 x 3, 135 x 19, 135 x 17. Last two sets gave a great pump, and the first two sets were some really good weights. Overall I was quite happy given that I felt like shit and had trouble warming up. Despite that, I think I look the biggest ever today. My most muscular looked pretty sick with my chest popping like never before. I look forward to the nest two days off but I am really looking forward to Mondays workout to see how it goes! Still can’t get my mind off cutting thought – I am actually looking forward to it.

Posted by: butterfly

So this is the end of week 1 of a 4 week bulk, right?

That cut it'll be here before you know it then you'll be wishing for all that good food you had to give up. Enjoy!

Posted by: Twin Peak

Yup. I'll post weekly results on Monday. Then I take 2 weeks off, then the cut begins. I am just ready to lose this fat stomach. I am sick of everything fitting so tight.

Posted by: butterfly

Hey what about those before pics... you going to post them???

Posted by: ragingbull

Quote:

Originally posted by Twin Peak
Yup. I am just ready to lose this fat stomach. I am sick of everything fitting so tight.

Everything but those shirts, right TP. There's nothing like a nice taught, silky, shiney shirt.

I think I'm talking about shirts?!

Posted by: Twin Peak

I don't know what you are talking about.

Posted by: butterfly

Are you avoiding my question on pics?

Posted by: Yanick

TP,

man i've been gone for a while, going through some shit in my life but i'm back now.

I've gotten really sick the past two days, and i'm starting back up on monday if all is well with me.

Glad to see that you're still working you ass off. I'm definitely going to be following your journal. I'm also starting another journal over the weekend, its going to be my cutting journal.

Anyway, i'm gonna be around much more often now.

Posted by: Twin Peak

These are my beginning pics. See how fat I've gotten, gotta love winter and bulking. Thank God the cut starts soon!

Posted by: Twin Peak

Most muscular.

Posted by: Twin Peak

Another. Someone feel free to fix these.

Posted by: Twin Peak

Arms/lats.

Posted by: Twin Peak

Lats.

Posted by: Twin Peak

Upper Back, not much detail -- for now!

Posted by: Twin Peak

Legs, back.

Posted by: Twin Peak

Quads.

Next pics will be at the end of teh 4 week cycle, then at the end of my 6 week mini-cut.

Posted by: Robboe

HUGE delts and well wide back.

<Big Gay Al voice>

Suuuuuuuuuper!

</Big Gay Al voice>

Good schtuff.

When the cuts start coming through you'll look well freaky.

Posted by: QueenofSquats

GOOD LUCK TP

Posted by: lina

Hi TP!

Yeah, good luck!! How long is this cut for?

Posted by: kuso

Quote:

Originally posted by The_Chicken_Daddy
HUGE delts and well wide back.

<Big Gay Al voice>

Suuuuuuuuuper!

</Big Gay Al voice>

Good schtuff.

When the cuts start coming through you'll look well freaky.

Exactly what I thought!!

( only without the gay voice and lisp

)

Posted by: butterfly

I like this one

Posted by: Twin Peak

My lifting chart (second post) is updated through today.

Posted by: Twin Peak

The lifting chart is updated:

Quote:

Originally posted by Twin Peak

.................................Week 1........Week 2........Week 3........Week 4
..........Exercise..........Wt...Reps.....Wt...Rep s.....Wt...Reps.....Wt...Reps
Monday
(Chest and Bis)
A.......Incline Barbell.......315 (21)........315 (26)........350............365
.........Seated Dumbbell.......60 (26)........60 (29)........70............70
B.......Bench....................385...........385 .........................
.........Barbell Curl..........185.............190................. ......
C.......Decline Hammer..4p Per (50)......4 1/4 (34).....
.........Preacher EZ..........95 (30)...........95 (38)..........115............120

Tues. (Legs)
A.......Hacks................500 (24).........500 (32).........590............610
.........SLDL................315 (20)..........315 (21).........355............365
B.......Squat................435.............455.. ...........
.........Standing Calf......12.............X
C.......Extensions...........7 (50).........7 + ¼ (53).........8............8
.........Curls................90 (45).........110 (40).........110............110

Wed.
(Back and Tris)
A.......Pulldown..........250 (28)........250............280............290
.........V-Bar Press.......170 (31)........170............190............200
B.......Deadlift.............455.................. ..................495
.........Close-Grip.........330.................................. ..385
C.......Barbell Row......255 (37).........275............295............315
.........Reverse-grip Press.....90 (X).........100............110............120
Friday (Shoulders)
A.......Lateral Raises......45 (X).........50............55............60
.........Bent Over Lats......30 (X).........35............40............45
B.......Military Press.......(245 x 5).................................
.........Seated Calf......4 (X).........4 + ¼............5............5 1/4
C.......Upright Row......135 (X).........155............175............185
.........Shrugs..............365 (X)............405............435............455

Posted by: P-funk

looks good. looks like everything is on the up n' up. How do you feel about your gains? not enough? expected more?

Posted by: Twin Peak

Honestly, disappointed. There have been little strength gains this week, I expected a lot. Most of the rep in crease is not due to strength gains. This leads me to believe that most of my strength gains last time were from the increased calories. I do think that I look bigger, but that is very subjective.

Posted by: Twin Peak

WEEK 2 January 20-26 (2003)

********
Wk..Wgt..Stm..Arm..BF%..Tanita..Pec..Ab..Thgh..Tri ..Subsc..Suprail..Axil

Wk 1..223…41 ½”..18”..(20%)...X
Wk 2..227…42”……18”…..……….19.6
….(Mid)……………………………………………
Wk 3

*Caliper measurements are in mm. BF% is based on calipers and the Jackson Pollock 7 point method. Week 1 BF% is a guess. Week2 measurements are done midweek.

*********

Monday: Wow, stomach is up and so is the weight (227), not a good sign. Add in that my strength for chest an bis did not increase and I am not a happy camper. I can only assume that the extra food intake was the reasons for strength gains last time. The workout was good none-the-less and I “progressed” EDT style. Also, I am not depressed b/c I continue to look huge, subjectively of course. My shoulders are finally back to there usual size, overpowering my arms and chest. My chest is getting very fully and showing cuts even at this BF%. And my back is wider than ever --its not very cut, but it cuts up nicely so width is the issue. It’s a holiday and I treated food intake the same – I didn’t count.

Tuesday: Chest is nicely pumped all day. So the few extra reps are better than last week. Legs was a killer today but it felt great. Good workout, very strong, though not any strength gains I’d attribute to the PHs. I am looking forward to back tomorrow (specifically the deads).

Found some materials on BF%, the Jackson Pollock way. I’ll take my measurements tonight. In the mean time I weight 225.5 this morning (more reasonable than yesterdays 227) and my Tanita registered a 19.6% which I believe is my general %. Meals are on target today except I forgot my veggies and I’ll be having white pork for dinner instead of salmon. So I’ll add in some extra flax tonight.

Posted by: Jodi

Dman TP, your back did get wider! Nice Job!

Posted by: Twin Peak

Thanks Jodi! If you remember that is one of the things DP and GP said I needed to work on way back when.

Posted by: Jodi

That and your legs and it seems you've done a great job with both! Congratulations!

Posted by: Twin Peak

Quote:

Originally posted by Jodi
That and your legs and it seems you've done a great job with both! Congratulations!

Thanks! Legs are still very much a work in progress, though I liked the ham/calf shot.

Posted by: kuso

Quote:

Originally posted by Twin Peak
Monday: Wow, stomach is up and so is the weight (227), not a good sign.

Do you think that may be due to general bloating due to the 4AD??

Posted by: Dr. Pain

Posted by: Twin Peak

Quote:

Originally posted by kuso
Do you think that may be due to general bloating due to the 4AD??

God I hope so. I'd rather that then it be fat. I can't imagine that its fat though since my calories are up only slightly at best. We shall see. I busted out the calipers last night, so I should be able to rack changes better from here on.

Posted by: Twin Peak

Quote:

Originally posted by Dr. Pain

Thanks. DP, is this a general statement of encouragement, a general acknowledgement of improvement in the pics or a specific ackinowledgement of the areas we discussed way back when?

I know you can't be pleased with that big ass spare tire, so I'd like a little more.

Posted by: kuso

Quote:

Originally posted by Twin Peak
God I hope so. I'd rather that then it be fat. I can't imagine that its fat though since my calories are up only slightly at best.

I think thats probably all it will be then.

So you have yet to get the same strength increases as last time? I wonder if 4AD takes longer to make a noticable difference?!?!

Posted by: Twin Peak

Quote:

Originally posted by kuso
I think thats probably all it will be then.

So you have yet to get the same strength increases as last time? I wonder if 4AD takes longer to make a noticable difference?!?!

That shouldn't be the issue, since I am taking as much 1T as last time. Actually, it *should* be more, since I am taking it transdermally, unless the powder wasn't active or something.

I think its because of the lower cals and protein. But as far as strength gains, wait until today official journal post.

I pulled 475 today (up 20 pounds).
I close-grip benched 355, I got 330 last week and failed at 335.

Posted by: kuso

Quote:

Originally posted by Twin Peak

I pulled 475 today (up 20 pounds).
I close-grip benched 355, I got 330 last week and failed at 335.

Well those are some number you cant complain about

Posted by: Dr. Pain

Quote:

Originally posted by Twin Peak
Thanks. DP, is this a general statement of encouragement, a general acknowledgement of improvement in the pics or a specific ackinowledgement of the areas we discussed way back when?

I know you can't be pleased with that big ass spare tire, so I'd like a little more.

Isn't acknowledgement and encouragement enough?

I see improvement in overall mass and thickness.....when we can see more...I think we will all be very impressed (disguised "fat" comment" )

TP.....I am Impressed....with you, and what you give to others!

Posted by: Twin Peak

Thanks DP. Encouragement is plenty, I was just inquiring whether that is what it was or something more specific, since a few posts back you were discussed (in the context of telling me what to focus on).

Thanks for the kind words, and for disguising that fat comment ("when we can see more...")!

Posted by: kuso

TP...have you actually used 6-OXO yet? If so, how did you find it? I can`t remember if you did after the last cycle or not.

Posted by: Twin Peak

Quote:

Originally posted by kuso
TP...have you actually used 6-OXO yet? If so, how did you find it? I can`t remember if you did after the last cycle or not.

I did. Used it last time. I don't know if it "worked" in the sense that I don't have a comparison as to what my recovery would have been like w/o it. My strength was back up after three weeks and after 6 weeks I was in fact stronger so recovery was pretty quick. I took it for about 2-3 weeks, can't remember exactly.

Got it from 1fast.

Posted by: kuso

Quote:

Originally posted by Twin Peak

Got it from 1fast.

As if there is another?

lol

I guess this time round you will get more of an idea...theoretically your natural test should be very low by the end of your current cycle.

Posted by: Twin Peak

Quote:

Originally posted by kuso
As if there is another?

lol

I guess this time round you will get more of an idea...theoretically your natural test should be very low by the end of your current cycle.

I don't follow. I'll using 6oxo again.

Posted by: kuso

Quote:

Originally posted by Twin Peak
I don't follow. I'll using 6oxo again.

Well, this time you`ll have more of a comparison, plus, your current cycle is more PS than the last, so I guess recovery will be more of an issue.

Posted by: Twin Peak

Quote:

Originally posted by kuso
Well, this time you`ll have more of a comparison, plus, your current cycle is more PS than the last, so I guess recovery will be more of an issue.

No the comparison would need to be a post cycle w/o 6 oxo to compare if it did anything. But I ain't takin' any chances.

Although I am using more PHs, the cycle is shorter (4 weeks versus 6) so I expect recovery to be quicker!

Posted by: kuso

Too true..:grumble

BTW....when are you going to post your "official journal post" that you hinted at 2 hours ago??

Posted by: Twin Peak

Wednesday:

Wednesday’s Rant – Stanky People Suck. Stanky people in the locker room suck. Stanky people who ask you for a spot suck more. Listen, if you stank, shower BEFORE the gym. If for some ungodly reason you can’t wear as many friggin layers as possible, don’t talk to anyone, and most especially stay the frig away from me!

Okay, it back and tri day. Good stuff today. Workout and strength was awesome. I pulled 475 today (up 20 pounds). I close-grip benched 355; I got 330 last week and failed at 335. Far and away personal bests. If I increase these by 10-20 pounds the next two weeks also, I will be scary strong, at least by my own standards.

Food. Well I have been eating a bit more than planned. I’d say my daily caloric intake is roughly 3500, rather than 3300. Which may be why my damn clothes are getting tighter and tighter. Everywhere. Good an bad places. Weight again this morning was 227, so my new setpoint is clearly 225-227 (up from 222-225).

The gel is starting to burn in certain places so I need to rotate application areas. No other noticeable side effects except my lower back (muscle) is starting to burn again when working out. This happened last cycle.

Shoulder – it feels great. I can only speculate that the 4AD has kicked in since it hurt like a bitch last week. So much so that I had to take my naproxen for a couple of days. Otherwise I am so damn achy from all these heavy weights. Even my neck is “almost” stiff, if you know what that means. Thankfully tomorrow is a day off. I think I’ll keep cals extra low tomorrow just BECAUSE. I don’t think I am overtraining though, which is only because of the PHs.

Posted by: kuso

Damned...that was good service

Posted by: Twin Peak

Quote:

Originally posted by kuso
Too true..:grumble

BTW....when are you going to post your "official journal post" that you hinted at 2 hours ago??

I just did man. If you didn't ask so many friggin questions, I would have done it long ago!!!!

Posted by: Twin Peak

Quote:

Originally posted by kuso
Damned...that was good service

Like 1fast, I am very consumer friendly!

Posted by: kuso

Quote:

Originally posted by Twin Peak
Wednesday’s Rant EStanky People Suck. Stanky people in the locker room suck. Stanky people who ask you for a spot suck more. Listen, if you stank, shower BEFORE the gym. If for some ungodly reason you can’t wear as many friggin layers as possible, don’t talk to anyone, and most especially stay the frig away from me!

Glad they are not only at my gym

Quote:

Originally posted by Twin Peak

Okay, it back and tri day. Good stuff today. Workout and strength was awesome. I pulled 475 today (up 20 pounds). I close-grip benched 355; I got 330 last week and failed at 335. Far and away personal bests. If I increase these by 10-20 pounds the next two weeks also, I will be scary strong, at least by my own standards.

Great to hear! Well done

Quote:

Originally posted by Twin Peak

The gel is starting to burn in certain places so I need to rotate application areas. No other noticeable side effects except my lower back (muscle) is starting to burn again when working out. This happened last cycle.

I had that too, just kept rotating everytime. You will probably notice towards the end of this week you start to get very itchy whenever you start to sweat.

Quote:

Originally posted by Twin Peak

Shoulder Eit feels great. I can only speculate that the 4AD has kicked in since it hurt like a bitch last week. So much so that I had to take my naproxen for a couple of days.

Thats good to hear

You mentioned naproxen to me once before...what is it? I`d never heard of it before.

Posted by: kuso

Quote:

Originally posted by Twin Peak
Like 1fast, I am very consumer friendly!

Yeah but I noticed from your post above this, that your service comes with an attitude, not a smile

Posted by: Twin Peak

Quote:

Originally posted by kuso
Yeah but I noticed from your post above this, that your service comes with an attitude, not a smile

Hey man I am from New York, he is a southerner! And I think GoPro would agree.

Naproxen is a prescription med, that reduces tendon inflamation.

And yes, its itchy. Also get that warm (not quite burning) feeling when I sweat.

Posted by: kuso

Quote:

Originally posted by Twin Peak
Hey man I am from New York, he is a southerner! And I think GoPro would agree.

Naproxen is a prescription med, that reduces tendon inflamation.

And yes, its itchy. Also get that warm (not quite burning) feeling when I sweat.

lol@gopro!

Prescription eh? Wonder hwere I could get some of that...have to do some searching

That itchiness will get worse I think...for me my back was particularly itchy...

And that burn too...wsn`t the most pleasent feeling, but for me it subsided greatly when the sweat started to flow.

Posted by: Twin Peak

WEEK 2 January 20-26 (2003)

********
Wk..Wgt..Stm..Arm..BF%..Tanita..Pec..Ab..Thgh..Tri ..Subsc..Suprail..Axil

Wk 1..223…41 ½”..18”..(20%)...X
Wk 2..227…42”……18”…..……….19.6
….(Mid)…………………………19.9%………19.8...16...33....18..... x.......x....22....18

Wk 3

*Caliper measurements are in mm. BF% is based on calipers and the Jackson Pollock 3 point method. Week 1 BF% is a guess. Week2 measurements are done midweek.

*********

So th damn Tanita scale is within .1 of the Jackson Pollock, which is most interesting. This week I'll use the calipers each night so I get used to them. BTW, my personal guess of "around 20%" was pretty damn on the money. Am I fat, or what! At least it'll make cutting easier!

Posted by: Stacey

!~~~ Watch Out~ this journal is getting freaking good~~

TP YOU ROCK!!

ohh and your far from fat honey!!

Posted by: lina

TP that does sound interesting about those % being so close!

Where did you get that scale and is that the one you stand on? I had thought about getting the hand held Electronic Bioimpedence bf measurers last year.... they do sound convenient and if they are so close to calipers....

Who did your calipers testing for you?

Posted by: dvlmn666

Hey dude, looks awesome, congrats on throwing around the huge weights.

jAnd glad to hear the shoulder is feeling good.

Posted by: Twin Peak

Thanks folks! Glad its somewhat interesting.

Lina, its a Tanita handheld. I wouldn't bet that it stays this close, we shall see. I have never been "calipered" before so this is a first. I have noticed that when my BF% gets low (under 12%) the tantita starts to get screwy. I bought it online for $30.

I did the calipers myself, which is why I am using the 3-point rather than the 7 point. I think I did the stomach wrong so I may be a bit lower, actually. Yippee.

Posted by: lina

I see... well I think atleast the Tanita gives you a starting point to compare PLUS ease of use!

I did my 3 point too myself but I think my tricep skinfold was the hardest to manage... must train hubby to do that next time... then I'll move him up eventually to the 7 point one

Posted by: Twin Peak

I think you could find ways to entice him. Me, my wife just laughs at me. Oh well.

Its not very expensive to get the Tanita, and I do think it is fairly consistent, though I never though accurate. I am curious to see how it holds up when I start my diet.

Posted by: Twin Peak

THURSDAY: A day off, and much needed, man do I ache. Kept food an cals low today, as I stated I would do. Food intake was 4 ½ cups of 1% cottage cheese, 1 cup fiber 1, 5 oz skirt steak, 2 pieces of flounder, lean pork (3 oz?), string beans, 2 cups of cous cous, an APM 60 and 2 TBSP of PB. Waist size was back to 41 ½, good!

FRIDAY: I feel much better today. Most of that achyness and overtraining feeling is gone. Workout this morning, shoulders, was great. I felt rejuvenated with that one day off. No way could I recover this quickly withOUT the Avant products. I was very strong too. 45s for lateral raises was almost too light. Worked up to 275 for presses, singles of course. That is a PB. Every workout it’s a new PB, and my cals are normal. Its been a week and a half, this stuff is excellent. I am not sure that I think that the 4-diol is adding much though. Too early to assess.

Food was generally good today but I’ll be having a few beers with dinner out tonight.

Weight was down to 224, a result of the light eating yesterday I am sure. No biggy, I am curious to see my numbers on Monday.

Posted by: Robboe

Quote:

Originally posted by Twin Peak
No way could I recover this quickly with the Avant products.

????

You mean "without"?

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
????

You mean "without"?

All the shit I write and THIS is what you comment on.

Oh well, at least someone is paying attention, yes, I meant without. Fixed it, thanks for keeping me honest.

Posted by: oceangurl01

is it ok to buy the atkins no carb syrup and the muffins???

Posted by: Robboe

There's not much to say really. You seem to have all the T's crossed and the I's dotted. It's just plain sailing from now on in.

Posted by: Twin Peak

Quote:

Originally posted by oceangurl01
is it ok to buy the atkins no carb syrup and the muffins???

ok for what?

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
There's not much to say really. You seem to have all the T's crossed and the I's dotted. It's just plain sailing from now on in.

Wow, never thought I'd hear those words from you, Rob. Course I realize you are probably holding your tongue on at least one or two points, lest they fall on deaf ears.

Posted by: Twin Peak

Weekend: Felt great. Rest was superb and much needed. Looking forward to the coming week, week 3. Food wasn’t too bad given the superbowl weekend, but I did have several strawberry daquiris (homemade so just strawberries, sugar, and rum) on Saturday and 6 or so light beers on Sunday. Well, half of the 4 week bulk is now over, yeah, and cutting is around the friggin corner – I can’t wait!

Posted by: Britney

I hear you on the "can't wait to cut." I have this inner demon screaming "Get on the treadmill" inside me.

Posted by: Twin Peak

WEEK 3 January 27-Feb 2 (2003)

********
Wk..Wgt..Stm..Arm..BF%..Tanita..Pec..Ab..Thgh..Sup rail..Axil

Start..223…41 ½”..18”..(20%)...X
Wk 1..227…42”……18”…..……….19.6
….(Mid)…………………………19.9%………19.8...16..33/28..18.....22....18
Wk 2..225..42........18...19.9..........19.4...16..33/28..18..22....18

*Caliper measurements are in mm. BF% is based on calipers and the Jackson Pollock 3 point method. Start BF% is a guess.

So why the two stomach measurements? Because I am not sure which is right. The relevant wedsites say a "vertical fold" one inch from the navel. Does this mean the fat fold itself should be vertical when pinched or that the fingers pinching should be in a vertical plane. Anyone know? I know I am overthinking this, and I assume its the former, but than you are pinching AGAINST the natural fat direction. Well, I hope it is the former cuz that is the smaller measurement and my BF% would go down.

*********

Monday: Shitty, shitty workout. Although I was well rested and expected some serious strength gains, none came. I really haven’t gotten noticeably stronger on chest or bis during this cycle. Slightly, perhaps, though its tough to tell on EDT. (Cue Rob for the overtraining, or not enough cals, comments). Actually what I think it is is that I have recently busted through all my PBs and so I am at a strength “wall” so to speak. So for the this workout I stopped with singles and went lighter and for reps. I think I’ll do that for all workouts this week and perhaps next and focus on size improvements and not stress over strength. The proof will be in the pics, and not the numbers.

(paragraph break for Rob) Also, I am thinking that singles are perhaps not the best training method for a PH cycle. Just a subjective thought based on how I feel. The PHs help get mind-blowing pumps (which make you *feel* like you are growing, that the protein is making its way into the muscle, etc….). Singles don’t maximize this.

Anyway, I did a bunch of flat barbell sets instead of singles. Best was 315 x 8. Maybe next week I’ll try to get 10 or 12, which would be pretty sweet.

Tuesday: Same deal with legs, didn’t do singles. Instead I did some very light leg presses, did ‘em rather slow. Really not feeling *good* about the gym today. Perhaps it’s the weather, or that my partner bailed again, or that it was legs. But my final 20 min zone was nice doing extensions with 8 plates. Got many stares, and did 8 sets of 6 reps, my legs were pumped. That was split with curls which went nicely as well. I did 8 sets of 4 with 115, which is heavy with the machine in my gym.

I have been thinking a lot about post cycle recovery and my 6 week CKD/HST cut. On HST I am going to do 2 sets per exercise with 2 weeks each of 12/8/5 reps. So I think my two weeks post cycle I am going to do the following:

Monday: Chest, Back, Arms
Tuesday: Legs, Shoulders

I am going to do rested 1 rep maxs to see where my strength lies. I’ll also continue application of the 1T, 4-diol for those 2 days, recall that this is actually a 30 day cycle. After I get my 1 RM then I will do a few sets per exercise working for a pump.

Wed and Thursday with be off. Friday with be my HST routine but will do only 1 set per, and go for 15 reps. I’ll so the same thing the following MWF and then start my cut on Saturday. My first keto week will be Sat – Thursday and I’ll carb up on Friday and Saturday. Next week will be Sun-Friday with Carb up on Saturday and Sunday. Then I’ll be on the M-F no carbs and weekend carb ups. You see, the first F/Sat I’ll be at the Arnold Classic, so that is the reason for the rejiggering. That’s the plan. Oh, I’ll be taking in around 2300 cals while in ketosis (spread over 4 meals and post-bedtime snack), and not counting cals when carbing up.

Posted by: Twin Peak

Quote:

Originally posted by Britney
I hear you on the "can't wait to cut." I have this inner demon screaming "Get on the treadmill" inside me.

Well, nothing has EVER screamed that from inside me, but I do want to start cut cals!

Posted by: Robboe

Quote:

Originally posted by Twin Peak
So why the two stomach measurements? Because I am not sure which is right. The relevant wedsites say a "vertical fold" one inch from the navel. Does this mean the fat fold itself should be vertical when pinched or that the fingers pinching should be in a vertical plane. Anyone know? I know I am overthinking this, and I assume its the former, but than you are pinching AGAINST the natural fat direction. Well, I hope it is the former cuz that is the smaller measurement and my BF% would go down.

It's a pinch so that the fat is vertical, like if you were squeezing a NYC hooker's nipples. Your skin/fat would look a bit like an 'I'.

*********

Monday: Shitty, shitty workout. Although I was well rested and expected some serious strength gains, none came. I really haven’t gotten noticeably stronger on chest or bis during this cycle. Slightly, perhaps, though its tough to tell on EDT. (Cue Rob for the overtraining, or not enough cals, comments). Actually what I think it is is that I have recently busted through all my PBs and so I am at a strength “wall” so to speak. So for the this workout I stopped with singles and went lighter and for reps. I think I’ll do that for all workouts this week and perhaps next and focus on size improvements and not stress over strength. The proof will be in the pics, and not the numbers.

(paragraph break for Rob)

How considerate!

What are your opinions on EDT so far?

I was a bit skeptical when i first read about it, about what it was actually supposed to do, but wanted to see the results before i commented.

End of the day, you're strong as a Bull as it is, so i can't exactly attack it. Have you ever tried cycling your volume? I know you like your high(ish) volume workouts, but why not do a week every three where you just half all your work sets and maybe drop an exericse from the routine?

Like micro/macroloading.

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
How considerate!

What are your opinions on EDT so far?

I was a bit skeptical when i first read about it, about what it was actually supposed to do, but wanted to see the results before i commented.

End of the day, you're strong as a Bull as it is, so i can't exactly attack it. Have you ever tried cycling your volume? I know you like your high(ish) volume workouts, but why not do a week every three where you just half all your work sets and maybe drop an exericse from the routine?

Like micro/macroloading.

EDT. I like it. I wouldn't do it all the time, but I'll definitely be doing some EDT-like cycles throughout the year. Positives:

- semi-cardio like, getting between 12-16 sets in 20 minutes
- heavy weights, but less joint strain, since you don't go to failure most of the time
- kicks your ass, felt like puking many times.
- trains 2 bodyparts in 45-50, after warmup

Results:

- gained significant strength, and broke through personal bests, and all while POST-ph cycle and reduced cals.
- gained noticeable muscle, although POST-ph cycle and reduced cals.

My current version of EDT is longer and higher volume to account for the PH/PS use. I am not sure I like it as much. All the single work is very taxing to the body and CNS. Growth is coming, although strength isn't, but I'd attribute the growth to the 1T rather than EDT.

Bottom line, I think you should try it.

Now, Rob, what were your concerns, reservations?

As to my training volume, first, I don't think it is high generally speaking. Its certainly high when on cycle, but normally I get between 8-10 working sets per BP. I think on the general scale of how people train, that's actually on the low side. You are just on the VERY FRIGGIN low side.

But anyway, I do cycle volume, or intensity. I am not always trying to push max weights or train to failure, and I do believe in taking extra time off, as well. But no I don't have an exact science like taking a low volume week once per month. Anyway, I am on to HST soon. Which I have SEVER doubts about. But I am curious, and one cycle can't hurt me. And if it is as good an revolutionary as the founders say, well then I should gain 10 pounds of LBM even though I am dieting, right?

Posted by: Twin Peak

Oh, Rob, and thanks for the fat pinch advice. It was the NYC hooker vision that cleared it up.

Well, my BF is lower than, better go figure it out!

Posted by: Robboe

Yep, when it doubt, make an analogy with a NYC hooker. Always works.

Anyhoo, i was referring to your current volume with the PH. I still don't buy into the requirements for more volume myself, but hey, that's just me.

Now what's this about keto? You had success in the past with it? And why jump straight into it? Why not jst lower cals and keep carbs in the fray, and then when you need a change, reduce carbs more and start doing some sort of carb loads twice a week. Then, for another change, go keto.

Just in case you want to reserve any 'wild cards' for your dieting.

Like when you pull out cardio and maybe EC after several weeks of cutting.

Posted by: Twin Peak

Ah I see what you are saying regarding volume. In essense, that is what I did, de facto, last time. It worked so yeah, maybe I'll just build that it.

Whats this about keto? You haven't been reading very carefully Rob. For shame.

I am going to take two weeks "off" post cycle. Then I will do a 6 week mini cut, where I hope to shed 10 pounds of fat. Then I'll take 2 more weeks "off" (i.e. eat at maint.).

I decided to do the 6 week cut on a CKD like the one Lyle did in his Bodyopus journal.

Why? Well, cuz I'm curious for one. This'll be my first time. And since I am curious, I am motivated. Also, I want to see if it works for me. If it does my "full blown cut" will be CKD, if not, I'll do my own version of cycling carbs that I have used successfully since 96, and several members here have tried it. After the 6 week CKD I'll decide whether I am going to do a July show or wait until the fall, or next year. If I can compete in the 190s, I'll go for July me thinks.

Posted by: butterfly

I wish I knew as much as you do and was able to experiment.

Posted by: Twin Peak

Quote:

Originally posted by butterfly
I wish I knew as much as you do and was able to experiment.

Thanks for the compliment. On the grand scale of things my knowledge is very limited.

And yours is growing. Of course you can experiment. You need to, to find out what works best for you whether that be nutrition, training, etc.

You have recently learned some things about how you respond to some things nutritionally correct? All you need to do is read a bit, and try new programs/plans that are interesting to you and "make sense." Then read everything you can about it. Then try it.

Posted by: butterfly

That's true...

I've noticed that I can if I stay on the same diet we came up with, I loose fat and I can still maintain my weight when adding back breads and dairy.

I just got the new issue of Muscle & Fitness Hers... I'll be sure to read it for ideas!

Posted by: Miss LeDix

HI TP! Just wanted to lurk on over here and say hi. Hope you are doing great!

Posted by: Twin Peak

Hey sis, glad to see you are still around, even if once and a while. How are things by you?

Posted by: dvlmn666

Hey ya freak!!

lmao j/k how are things with ya? Looks like your making some sweet gains. You going to take pix mid cycle?

Posted by: Twin Peak

Quote:

Originally posted by dvlmn666
Hey ya freak!!

lmao j/k how are things with ya? Looks like your making some sweet gains. You going to take pix mid cycle?

Hey, at least you can still amuse yourself! Where ya been?

Nope, no mid pics, its only a 4 week cycle, I'll be done in less than 2 weeks.

Pulled 485 today, btw. An eyeball popped out, but I found it.

Posted by: dvlmn666

Lucky ya found it otherwise your balance would be jacked on all the other lifts. lol

hey I only got 170lbs more to gain to catch up to ya on the deads.

I'll be around more til I start work the middle of Feb. and then I'll be on nights after that.

I'm going to start logging my workouts again to. I've been keeping them in my paper journal but have just been busy doing remote computer work haven't spent much time on here.

oh yeah by the way, I owe you a thanks for getting me to do deads. they are making a big difference in my back. I've had quite a few friends lately telling me how they can see that it's gotten quite a bit bigger.

I need to work on a new chest routine though. I'm stuck at the 95's on the Incline DB since I don't have a training partner they are a pain in the a$$ to get into position.

Posted by: Twin Peak

Nice job.

Assuming you add 170 pounds to your dead, which you can do. I'll prolly add another 170 to mine!

Posted by: Fade

Then I'll get back in the gym and do deads too and y'all will be sorry. BWAHAHAHAHAHAAAAA

How you two doing?

Posted by: Twin Peak

Good Fade, but you have been a sissy for so long I am sure my deads have surpassed you! Course I outweigh you by a bunch too!

Getting back to lifting heavy anytime soon?

Posted by: Fade

I tried to get back into the gym last week but the green-apple splatters stopped that.

I'm going tonight though.

Posted by: dvlmn666

hey fade, good to see your back to hitting the gym.

Well TP I'm gonna keep hitting it hard and see if I can get the weights up that high. I'm planning to, just not sure how long it'll take.

I know I won't be able to keep up the 90lbs/2.5months forever. But in time I'll get it.

So do you feel the EDT helped increase your strength mainly or did it do alot for hypertrophy(sp?) as well.

Posted by: Twin Peak

I think I added some nice size in only 4 weeks on EDT. And that was post 1T cycle, so I think its worth giving it a shot.

Posted by: dvlmn666

hmmmm after the next cycle of 1T I'll have to give it a shot.

Congrats on all your gains dude.

Posted by: Twin Peak

Thanks. You know I am doing a TP-style EDT for this One+ cycle right?

Posted by: dvlmn666

Yep, I've been reading your journal just havne't been around much to post.

hmmm maybe I should give your version a shot to mix up my training while I do my new cycles as well. I've gottan kinda bored I've stuck with the routine we worked out for the last 2.5 months.

Posted by: Twin Peak

If you do, lets discuss it cuz I'd do a few things different, next time.

Posted by: Twin Peak

Thursday: I’ll start with yesterday, in which I had a good back and tri w/o. Upped my deadlift to 485 which was nice. Can I get 5 plates (495) next week? I hope so! Ate okay yesterday but had a bunch of fat last night, because I felt I needed it do to the strenuous w/os. It came in form of salmon, flax, canola mayo, and peanut butter (in my shake, yum). Also, I am feeling particularly fat and bloated, especially when not pumped or flexing. But when pumped/flexing, I look friggin huge. Odd.

I also think I am retaining water from the 4AD, or at least I hope so, cuz if not its fat. My waist and neck are thicker (everything is tighter) but I don’t look fatter, which is why I think it is water. I also can’t tell if I have gained any muscle. I think that the 4ad is not that helpful to me, unless it kicks in much later than 1T, which I have read. At this point I am thinking that I would only use 4ad in the future to offset 1T sides, but not as an androgen in and of itself, i.e. lower doses.

Today I am going to eat fairly light again, I think. Also I am noticing a bit of acne, not to bad, so I don’t know if it is coincidence (happens from time to time) or the PHs. I haven’t noticed any other sides. I am still looking forward to cutting!

Oh, and I redid my BF calc and I am at 18.5% which puts me at 41 pounds of fat and 184.5 pounds of LBM. So, for competition purposes, assume I lose 5 pounds of water (which is LBM), I’d have 179 pounds of LBM. Add say 8 pounds of fat (putting me at 4-5%) and I could right now compete at 187. Course that assumes that I don’t gain or lose another pound of muscle. I think that’s a fairly decent assumption since I can still add a pound or to of muscle in the beginning stages of dieting and only expect to lose a pound or 2 at the end. Still, I don’t want to compete until I can come in ripped at 192 or above. So I’ll need to add about another 5 pounds first.

Posted by: kuso

Is that dead a single or set? Damned respectable either way though! I have a feeling you`ll hit 500lb by the end of the cycle!

Posted by: Twin Peak

Its a single my friend, sorry. Had a nice shoulder w/o today. Maxed on the military press with 285, just failed at 290, then I nailed 225 for 10 reps.

Posted by: kuso

Thats a damned good press!

You might want to wear one of those eye masks oldies wear to bed when you pull 500lb.....keep them balls in place

Posted by: Twin Peak

Quote:

Originally posted by kuso
Thats a damned good press!

You might want to wear one of those eye masks oldies wear to bed when you pull 500lb.....keep them balls in place

Good idea, thanks. I actually doubt I'll get it. I only increased 10 pounds this week and even if I keep that progress up (unlikely) I'll be at 495, which is 5 plates, which is still pretty sweet.

A powerlifter told me that I should be able to pull 600 with my strength, if I actually knew what I was doing! LMAO!

Posted by: Robboe

only 285lbs?

bah!

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
only 285lbs?

bah!

Yeah, but I almost got 290.

And that was after 7 sets of lateral raises with 50 pound dumbells and 7 sets of bent over laterals with 40 pounders.

So I am thinking fresh I could nail 300+

Would it surprise you if I said that my chest, shoulders and traps looked friggin huge today, when pumped?

Posted by: Robboe

Can't say that it would.

Posted by: Twin Peak

FRIDAY: 228 this morning. I am either getting fatter, getting more muscular, or holding more water. I hope its not the first, and would love if it’s the second, but likely it’s the third. Well, another shoulder workout today and more PBs. After my heavy lateral raises I presses 285, a PB (previous was 275 the week before), and almost got 290. Then I did 225 for 10 reps, also a PB. Also hit some heavy shrugs and some light calves. Twas a tough w/o and I am aching nicely.

Also, interestingly I got a nice bicep pump from doing upright rows. Odd. Acne is gone, so it wasn’t related to the PHs.

I realized this morning that I am prolly eating more then I set out to on w/o days. I stopped keeping track but just of the top of my head hear is what I am typically eating (only gonna count the major macros of each food):

7 scoops of whey = 154p
simple carbs = 100g
3 cups of cottage cheese = 96p
1 cup oatmeal = 54 c
1 cup fiber 1 = 50c
8 oz steak = 50p, 40f
10 oz chicken or fish = 50p, 20f
wwpita/cous cous/brown rice = 50c
flax, 2 tbsp = 28
MRP = 60p

So that is roughly:
Protein = 410
Carbs = 254
Fat = 70

That’s about 3300, which is my goal. But that doesn’t count the carbs and fat from cottage, cheese, the carbs and protein from the whey, protein and fat from the oatmeal, etc…..or the occasional scoop or two or peanut butter!

Oh well, I am not going to worry about it, just wanted to be aware that I am likely taking in 3500-4000 cals on lifting days. Have a good weekend.

Posted by: dvlmn666

Awesome numbers dude.

I emailed ya. It's probably the 4AD making you take in water, but I bet after that chest and shoulder routine you were pumped and looked huge.

If your bi's were getting a pump from the upright rows check your hand spacing, I noticed if my hands are to narrow that happens to me because ya have to squeeze them hard at the top of the rep because of the angles.

Posted by: Twin Peak

Quote:

Originally posted by dvlmn666
Awesome numbers dude.

It might be the 4ad, but odd that the water retention kicked in so late, no?

Re the bi pump, that's not the issue, I don't think. I keep my hands about 8 inches apart. Plus, I never noticed this (at this intensity) before. Rather I think it is a result of the PHs. I have noticed that when I do my bis on Monday on this cycle they either stay pumped all week or are easily pumped. Its odd, I know. Not a bad thing, I don't think.

Posted by: dvlmn666

Yeah kinda odd, but that happened to me to last time I was taking the stuff.

Sweet about the Bi's staying pumped. That's always awesome if you can keep it going all week. Great ego booster to walk around that way.

Well last 1-T cycle had christmas and stuff so I had to many distractions. This one there is no distrations, I'll be working and be able to hit it hard. And I'm going to do your modified EDT as well.

Posted by: Twin Peak

Quote:

Originally posted by dvlmn666
Yeah kinda odd, but that happened to me to last time I was taking the stuff.

Sweet about the Bi's staying pumped. That's always awesome if you can keep it going all week. Great ego booster to walk around that way.

Well last 1-T cycle had christmas and stuff so I had to many distractions. This one there is no distrations, I'll be working and be able to hit it hard. And I'm going to do your modified EDT as well.

It took you 2 1/2 weeks to retain water too? Hmm.

Just 1T or are you stacking? At what doses? Shot you back an email re EDT, as well.

Posted by: dvlmn666

I'm going to stack 1-T and 4AD again, but this time go with the topical 4AD.

After reading your feelings on the 4AD I'm going to go with a 50/50 split, with about 125/application twice a day. And if any sides show up I'll up the 4AD.

Posted by: dvlmn666

oh yeah, got your email and sent ya back a plan and will hopefully start on monday so I can figure out my weights to start with on the 1-T cycle.

Posted by: Twin Peak

Quote:

Originally posted by dvlmn666
I'm going to stack 1-T and 4AD again, but this time go with the topical 4AD.

After reading your feelings on the 4AD I'm going to go with a 50/50 split, with about 125/application twice a day. And if any sides show up I'll up the 4AD.

So the 1T will be oral? Which kind? Hold on my feelings of 4ad. It may be that it just takes a bit longer to kick in. I am starting to get quite happy. As my next journal report will explain.

Also, less we forget, every strength increase this time is breaking new ground, a new PR.

Posted by: dvlmn666

Nope I'm doing the custom mix 1-T again. But went to the transdermal 4AD as well instead of the oral that I'd been taking last time.

Ok I'll hold off on making up my mind on the final ratio until your cycle is over and see what your thinking bout it.

congrats on everything being a new PR.

Posted by: Twin Peak

WEEK 4 February 3-10 (2003)

********
Week…Wght...Stmch…Arm..BF%..Tanita..Pec..Abs..Thig h...Suprail…Axilla

Start…….223…..41 ½” ….18”…(20%).....X
Week 1…225…..42”……..18”…18.5%….19.8…16…28…...18…….22……. .18
Week 2…225.5....42”…….18”....18.5%....19.4…16...28……18… …22……...18
Week 3…227…...42 1/4…18 1/8..18.5…...19.1…16…28…..18……20………18

*Caliper measurements are in mm. BF% is based on calipers and the Jackson Pollock 3 point method. Start BF% is a guess. Stomach and Arm measurements, and calipers done Sunday night, weight and Tanita done first thing Monday morning.
********

Monday: Ouch. Man I ache. Had an awesome chest/arm w/o today. Lots of PBs on the bench. Did incline today first with 325. In the 20 minute interval I got 27 reps, which is 5 more than last week, or more than a 20% increase in volume, NICE! All the extra reps came after the first two sets. Then I moved on to bench and I couldn’t max. I couldn’t really even get 365, so it’ll be interesting to see where I max at next week, when I am fresh. Despite that I nailed some PBs here. I hit 315 for 11 reps, previous best was 8, which was last week. Then I hit 335 for 6 clean reps. Then 225 for 19, couldn’t get the last one!

Well, my weight is up and so is my waist. I am assuming its water since my calipers really haven’t gone up. We shall see.

The 4AD and 1Test have really kicked in. I am quite pleased with my progress and growth and anxious to see my 4 week after pics next week, I expect there’ll be some noticeable gains.

Also, these strength increases are really quite impressive. Although not as massive as last time recall that every gain is breaking new ground, a new personal record. Also recall that my cals are more moderate. So I am quite pleased and still only 75% of the way through. Still can wait to diet though!

Posted by: Britney

Your thighs went from 18 to 28" ?

Posted by: Twin Peak

Quote:

Originally posted by Britney

Your thighs went from 18 to 28" ?

Alright Brit, if you are going to read that closely (and give me a hard time) the least you can do is READ CLOSELY!

Yes, it was a mistake and now fixed.

But those are BF caliper measurements in millimeters, NOT INCHES!

Posted by: Britney

Sheesh....ESQUEEZE ME!

Posted by: Twin Peak

Quote:

Originally posted by Britney
Sheesh....ESQUEEZE ME!

Consider yourself ESQueezed.

Posted by: Britney

OK!

Posted by: Britney

Do you have your measurement progress in inches?

Posted by: Twin Peak

Meaning thighs and stuff? No. The only bodypart measurements are my waist/stomach and bicep, which are both growing! They are the first two measurements in the chart.

The rest are bodyfat, caliper measurements. I am also using strength and pictures as progress meters.

I'll use all of the same when I switch over to cutting, shortly.

Posted by: Twin Peak

Okay, this is odd, but, its about 8 hours after my workout and my biceps are already HURTIN' big time. Usually it takes me two days. Damn, I am gonna be in pain.

Posted by: dvlmn666

Quote:

Originally posted by Twin Peak
Okay, this is odd, but, its about 8 hours after my workout and my biceps are already HURTIN' big time. Usually it takes me two days. Damn, I am gonna be in pain.

Uh oh, did you do to much pre-exhausting them with the 12oz curls this weekend?

j/k but after today I understand how they could be hurtin.

Posted by: Twin Peak

Nah, didn't drink that much this weekend. Really only had 1 glass of wine on Sunday. I don't know if its related to being pumped all week. I did do some extra work, in fact I'd call it severly overtraining, but it was my last real PH/mass bicep workout for a long time, so I went VERY VERY high volume.

Seven sets seated dumbbells with the 65s for 2-5 reps.
5 sets barbell curls with 95 pounds (very light)
Cable curls for 6 sets
Rope curls for 2 sets.

Except the first exercise, that is all very light stuff.

Posted by: dvlmn666

yeah light for you, but at the same time ya increased the intensity by adding that volume of sets. You had to have had some serious burn getting all them sets in.

Posted by: Twin Peak

T'was a nice pump. And in between the heavy chest I didn't even feel it until the end.

Posted by: Twin Peak

WEDNESDAY: Good thing this mass cycle is coming to an end, though I hate to see the PHs end. I am getting mentally and physically burnt out. Remember how psyched I was before and after every workout? No longer. Its okay, its normal. All things are cyclical and we can only hope to ride the highs and control the lows. I rode this high well, as I took my strength and size to new levels. The next mental cycle is to cut, and so cut I will. For that I am excited, for my current heavy loads, my excitement has waned (or is it waxed, can never recall).

So it is not for training that I am down, just tired of pushing these heavy, heavy weights. And yesterday and today’s workouts suffered, though I still progressed mainly. Not much left.

My brother is coming into town and to accommodate him I will train shoulders on Saturday instead of Friday. So do I take the day off? We’ll see. I’ll prolly go in for some light, extra bi work, maybe some calves too. Then shoulders is my last regular lifting day. Mon and Tues of next week will be my max days, where I find my new, fresh max, than do a bunch of light “burn” sets. I’ll cover the whole body in those 2 days.

Then I am taking a week off to rejuvenate physically and mentally and to help my T levels recover. Here is my three week post-cycle recovery plan and then on to my CKD and HST 6 week cut.

Week 1. Monday start 6-oxo at standard dose. Tuesday last day of One+. Last day of training until the following Wednesday (1 week off). Wednesday add E/C 3 times at 20/100; make conscious effort to add at least 2-3 more TBSP of flax (Normally have 1-2). Cals same as on.

Week 2. Same except: Mon start SU at 500mg working up to 1g, and keep there for 8 days, total 14 days. Wed, start w/o again, new routine, HST style but light, 15 reps, 1 set per exercise, and again on Friday.

Week 3. Last week of 6 oxo and SU. Same w/o (reduced vol, light weight) M, W, F. Taper cals back to 3000 (still several hundred above maint for me).

I am still debating the use of SU during post-cycle recovery.

Oh, and the scale said 231 today; methinks it must be water. Query: how much water can one hold?

Posted by: Robboe

A lot. Ask a woman.

Who said to use SU post-cycle?

And i certainly wouldn't jump on 500mg. If i were you i'd test the waters with 125-250mg before going for half a gram.

Posted by: MeanCuts

Your training routine looks great.Just one question about the calves you don't use weights for the standing calf raises?

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
A lot. Ask a woman.

Who said to use SU post-cycle?

And i certainly wouldn't jump on 500mg. If i were you i'd test the waters with 125-250mg before going for half a gram.

Rob, no one said to. Its just a thought I had, and am contemplating. Here is my thinking:

I need to keep cals high, post-cycle, to maximize retention of gains. I also have a high predisposition fat storage. I also want to move to a cut relatively soon. Add in that I am at maximal BF levels and can't afford to add any more, and I thought that:

- I would kick off my 6 week cut with a pre-cut, utilizing high cals and SU. Best case is a keep all my gains and drop a few lbs. Worse case is a lose some of my gains (due to the SU burning up all the fuel) and I stay the same bodyweight.

Based on my experience last cycle (in that I lose some strength and size but it came back 2 weeks into my first EDT cycle) I am more concerned about the weight gain then a slight loss of muscle.

I spoke with Dante about this a bit and he has some thoughts. I'll share them, but first would like to here yours.

Posted by: Twin Peak

Quote:

Originally posted by MeanCuts
Your training routine looks great.Just one question about the calves you don't use weights for the standing calf raises?

Hey Mean, and welcome aboard. The answer is no. What happened was I intended to work calves in the manner of all other bodyparts and I just didn't. My calves respond differently and so at the last minute, I bailed and trained them differently.

Then I got lazy and instead of recording weight, and reps, I just threw in the sets so everyone had the idea that I was still working them. Please excuse the laziness.

Have you seen and EDT-stlye program before? Its new to me as well. This is my second 4 week cycle.

Posted by: kuso

Quote:

Originally posted by Twin Peak

I spoke with Dante about this a bit and he has some thoughts. I'll share them, but first would like to here yours.

I bet I know what Rob`s first thought is

Posted by: Twin Peak

Quote:

Originally posted by kuso
I bet I know what Rob`s first thought is

Kuso, how about righting something useful for a change?

Posted by: kuso

It`s way more fun this way

Besides....I`m sure you`d think WTF??? with an "edited by kuso" sign on the bottom of your thread

Posted by: butterfly

Hi TP

How are you???

Posted by: Robboe

Quote:

Originally posted by kuso
I bet I know what Rob`s first thought is

Haha! I shit you not, this was gonna be the first thing i was gonna say!

Anyhoo, i don't particularly have any real views on the idea, i just don't see it necessary.

I'm not sure if it'll do as you hope, but i suppose you can give it a shot.

I imagine Dante's views are related to SU burning about 98% fat, thus keeping metabolism further away from protein/muscle so may be beneficial?

Posted by: Twin Peak

No Dante, felt that it was not a good idea, but didn't have a clear answer why, he didn't know the effects.

He suggested cal cycling from maint to 500 above maint instead to control BF accumulation.

Hi B.

Posted by: dvlmn666

Hey dude, I was thinking of doing my next 1-T cycle for 6 weeks, do ya think that would be to long to do this EDT program we worked on?

Also do you have any final thoughts on the 4AD?

And for what it's worth, I'd wait on the SU until probably twards the end of your cut to lose that little extra you want at the end. Just because of you not knowing what the effects will be on you for it, and I'd hate to see ya lose muscle or end up getting sick right after you just put in all this hard work to gain it.

just my $.02

Posted by: Twin Peak

Yeah, I think based on the comments here and at Avant, I'll save the SU like you said for after the CKD. Maybe I'll do 6 weeks CKD, 2 weeks high carb with SU and 6 more weeks CKD.

If you are gonna do a 6 week cycle with the modified EDT, I think you should not do singles during weeks 3 and 4. Instead do the same exercises, do 5 sets in the 20 min period and keep the weight low and the reps high, 12 or so.

Posted by: dvlmn666

Gotcha, I'll be logging the progress daily in my journal when I start on 2-17-03. But will post the plan when I get back next thursday.

I'm going to sort of do a modified carb cycling diet with this 1-T cycle to see if I can't keep from gaining to much fat this time like I did over christmas. But I'll let you know when I have that all typed out and any feedback would be apreciated.

Posted by: MeanCuts

Quote:

Originally posted by Twin Peak
Hey Mean, and welcome aboard. The answer is no. What happened was I intended to work calves in the manner of all other bodyparts and I just didn't. My calves respond differently and so at the last minute, I bailed and trained them differently.

Then I got lazy and instead of recording weight, and reps, I just threw in the sets so everyone had the idea that I was still working them. Please excuse the laziness.

Have you seen and EDT-stlye program before? Its new to me as well. This is my second 4 week cycle.

No i've never seen and EDT-style program before even searched on the web to get more info on it and couldn't find nothing.Could you tell me a cool site to check it out at?

Posted by: Twin Peak

Quote:

Originally posted by MeanCuts
No i've never seen and EDT-style program before even searched on the web to get more info on it and couldn't find nothing.Could you tell me a cool site to check it out at?

Well, its described in more detail in my last journal (TP's Gettin Large), where I first tried it. Its near the end, read the last few pages or so.

A contributor to T-mag.com developed the concept.

Search Escalating Density Training over there.

Posted by: Twin Peak

Friday: Scale this AM said 236, so I repeat, how much friggin water can one hold? Well, I moved shoulders to tomorrow and did some extra bi, chest and quad work. Stayed relatively light on all and just looking for a pump really. I wouldn’t normally do this but with the androgen I will be fully recovered by Monday so no biggie.

So I am wrapping up. I am curious to see Monday’s weight, if this will hold, and do measurements and calipers Sunday night. I did tape my arm and waist last night, just to see, and my waist was the same and arm was up 1/3 inch, so that’s a good sign. I don’t know where the weight is hiding, I don’t suddenly look appreciably more muscular or fatter. Still assuming its water then, but it can’t all be. Oh well, I’ll have to just stop thinking about it.

Also, been reading that while post-cycle volume and frequency should decrease, but you should still lift very heavy. So I’ll probably do just that.

Posted by: Robboe

Fucking hell man, 236?!

I bet since you can't see any major increase in fat storage in the past few weeks it actually IS LBM (including water of course) and you're just too bigorexic to see

I bet you're some serious fucking size now man.

Posted by: Twin Peak

Bigorexic. I like that word.

But no, I am always pretty good at judging size. Oh well, pics will be taken soon, so we can see. I can't imagine that I gained, what, 8 pounds since MONDAY? Even if it is water. Could be just an aberation. Who knows.

Oh, the Tanita said I was up 1% BF at 236.

That would put me at
F=47
LBM = 189

I'm curious to see what the calipers say, but I don't think I am 100% consistent with them yet.

P.S. If you recall, I was 192 in the picture in my avatar. That was at the end of my last cut, last July 1. I'd peg my BF back then at around 10% perhaps more. Assuming it was 10% I had 173 pounds of LBM.

Posted by: Robboe

Rememeber, when you cut, you'll lose quite a bit of water, as well as water loss from coming off the 4-AD.

And then you got the loss of food in the gut at any one time.

And anything other than a waterbath is pretty off anyway. Just use it to gauge difference, not the actual figure.

And for your level of experience lifting, that's a whole lot of mass to be adding matey! Be happy.

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
Rememeber, when you cut, you'll lose quite a bit of water, as well as water loss from coming off the 4-AD.

And then you got the loss of food in the gut at any one time.

And anything other than a waterbath is pretty off anyway. Just use it to gauge difference, not the actual figure.

And for your level of experience lifting, that's a whole lot of mass to be adding matey! Be happy.

Oh, I know! I completely agree with all of that.

P.S. That weight is first thing, AM, empty stomach.

Posted by: Robboe

Yeah, i know empty stomach means you haven't eaten anything since waking that day, but you'll still most likely have food in the gut somewhere giving you extra weight.

Definately if you're bulking, i reckon.

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
Yeah, i know empty stomach means you haven't eaten anything since waking that day, but you'll still most likely have food in the gut somewhere giving you extra weight.

Definately if you're bulking, i reckon.

Perhaps, we shall see. But even if true, I have been eating the same for a while and therefore should be consistent from week to week.

As to water, I should have been pretty constantly holding water from diet. I felt that I retained a bunch of water from the 4AD during the 3rd week, wo why all the water retention now?

Any, that's why I am using so many progression markers:

subjective thought
weight
Tantita
calipers
tape measure
pictures

Taken as a whole, should be pretty informative.

Posted by: StrutDaRoosta

Hey dude

Im Steve, one of the "n00b's"

Im "branching out" as u suggested in StrikingCobra's journal.

Is it cool if I peek in here from time to time?

oh yeah.. and please feel free to peek into my journal.. ANY advice and criticism is GREATLY appreicated.

Posted by: Twin Peak

Quote:

Originally posted by StrutDaRoosta
Hey dude

Absa-fukin-lutely! Welcome.

I'll look for your journal on Monday as I am heading out now, but please feel free to peak all you want and comment as well. I have thick skin.

Posted by: Striking_Cobra

Hey TP Juss poppin in , read through the last few pages of your journal

da shit looks good!

Posted by: MeanCuts

Quote:

Originally posted by Twin Peak
Well, its described in more detail in my last journal (TP's Gettin Large), where I first tried it. Its near the end, read the last few pages or so.

A contributor to T-mag.com developed the concept.

Search Escalating Density Training over there.

Thanks that was very helpful.I think it's a solid concept and routine built around progression.Can't go wrong with progress

Posted by: Twin Peak

WEEK 5 February 10-16 (2003)

********
Week…Wght...Stmch…Arm..BF%..Tanita..Pec..Abs..Thig h...Suprail…Axilla

Start…….223…..41 ½” ….18”…(20%).....X
Week 1…225…..42”……..18”…18.5%….19.8…16…28…...18…….22……. .18
Week 2…225.5....42”…….18”....18.5%....19.4…16...28……18… …22……...18
Week 3…227…...42 1/4…18 1/8..18.5…...19.1…16…28…..18……20………18
End……..234…...42……...18…...18.5.......20.3…18…28…. ..16…....20………18
(28 days)

*Caliper measurements are in mm. BF% is based on calipers and the Jackson Pollock 3 point method. Start BF% is a guess. Stomach and Arm measurements, and calipers done Sunday night, weight and Tanita done first thing Monday morning.
********
MONDAY: Okay, the 30-day cycle isn’t officially over, tomorrow it is. That said, I am going by my Sunday evening and Monday morning stats for final results. We’ll chalk Mon and Tues up to “post-cycle recuperation”.

First, today was max day and I set two excellent PRs. I am quite stoked. I benched 420 and deadlifted 500. The 420 (recall PR was 405 2 months ago and back in 98) went up pretty easy. I likely could have done 430 but I next tried for 440, which I just missed and which zapped me. I could not even get 430 off my chest the next attempt. The 500 looked funny (5 plates plus a 2 ½) but I got it, if only barely.

Now, as to my final results above. Some interesting stuff. Basically my stomach and arm size is the same from start to finish. But my weight is up 11 pounds and my strength is up significantly. Looks from the calipers that I added no BF which is nice given my high caloric level, personally. Recall that I ate about 3500-4000 cals.

What can we deduce? Well, I added muscle, that’s for sure. Strength would not have gone up if I didn’t. Also I added water weight, cuz I didn’t gain 11 pounds of muscle. Well, I took pics last night so when I post them in the next day or so, hopefully Kuso or DV can split and compare them so we can all decide how much was muscle and water, and where I added the muscle (obviously not in my arms).

P.S. All my clothing is getting very tight in every way at this weight. Can’t wait for the CKD!

Posted by: P-funk

When does the CKD officialy start?
How many calories are you going to start at?

Posted by: Twin Peak

Quote:

Originally posted by P-funk
When does the CKD officialy start?
How many calories are you going to start at?

Start on 3/2, I don't want to cut too close to my cycle.

I'll prolly start a separate parallel thread with this. But it'll be 10 x BW on my keto days (M-F) with a ratio of 1.5g fat to 1 gram of protein dailt. My carb up will last all day Sat until 6 pm Sun.

Posted by: P-funk

Quote:

I'll prolly start a separate parallel thread with this. But it'll be 10 x BW on my keto days (M-F) with a ratio of 1.5g fat to 1 gram of protein dailt. My carb up will last all day Sat until 6 pm Sun.

Sounds good. I'll be checking it out.

ps, Aren't you a bit nervous about cuting caloried all the way down to bw x 10 right away? Wouldn't you rather start at bw x 12 and work down from there? Just to give yourself somewhere to go? How mucj is your caloric intake going to decrease post cycle?

Posted by: Twin Peak

Quote:

Originally posted by P-funk
Sounds good. I'll be checking it out.

ps, Aren't you a bit nervous about cuting caloried all the way down to bw x 10 right away? Wouldn't you rather start at bw x 12 and work down from there? Just to give yourself somewhere to go? How mucj is your caloric intake going to decrease post cycle?

Not really. Right now I am eating 15-16 cals per pound, 7 days per week.

On the CKD, I'll be eating 10 x BW, 5 days and prolly more like 18-20x on Sat and Sunday. I think that 12 x therefore would be too high. Though I did the math and with almost 75% of the cals coming from fat, its NOT a long of food.

Gonna suck. But at the same time be fun, in a sadistic sorta way.

Also, the carb ups should keep leptin up and keep my metabolism in check.

Also also, I'll prolly cut cals back a bit the week before, then do a "refeed" at the Arnold.

Posted by: P-funk

Yeah the carb ups are are the best part of the diet. It is fun diet in a masochistic way, especially when leptin falls. It isn't that bad the first two days of the week but by Wed. night my Leptin levels would start to drop and the last couple of days before the carb up were hell. I could only stay on the diet for like 4 or 5 weeks at a time becuase the carbs and calories are so low that I freak out. I have 6 weeks left on my cut and I might make the last 3 or 4 weeks ketogenic also.

Posted by: Robboe

Fucking impressive figures you're throwing about there!

Thank God i bench 421lbs or i'd look rather sheepish next to you...

Posted by: Twin Peak

Quote:

Originally posted by The_Chicken_Daddy
Fucking impressive figures you're throwing about there!

Thank God i bench 421lbs or i'd look rather sheepish next to you...

LMAO. And you have pulled 501 pounds before, no?

P.S. Thanks.

Posted by: Robboe

Yeah, have i told you this before?

Posted by: Twin Peak

Yep.

Rob, when I post the pics for comparison, I'd appreciate some real critical feedback. I think that, based on the numbers, some hard-hitting subjective opinions on size, fat gain/loss, vascularity, etc. will be critical in evaluating this 4 week cycle. (that goes for others as well.)

Posted by: Robboe

Don't worry, if you look like a fat mess who doesn't lift, i will take pride in letting you know.

I'm just that good of a friend.

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

TP's Gettin' Freaky

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60