Thread: back to basic's journal ...& other stuff

LEG DAY







02-25-2011

Macros summary:







Legs:

BB Squat:
135x15x2
225x12
315x6

Box Squats:
135x15x3

Leg Press:
550x12-calf raise x30
625x12x2-calf raise x25

Glute/Ham Curl:
190x15x2
230x12x2-failure

Leg Extension:
210x15x2
250x12
290x10-failure

It was an abbreviated leg workout today as I couldn't get to the gym until 21:00. Total time spent in the gym was a bit more than an hour. Felt like a good day though. I was running around all day so ate mostly eggs/egg whites and whey. Not a good diet day.

Wait your cutting right? Nice work out what kind of dept you doing on those BB squats?

Thanks. Below parallel with 135 & 225, parallel with 315. And, I'm eating on a caloric surplus now.

You've made some huge progress in a year. You trying to hit a certain weight?

I appreciate that. It's been a lot of hard work but I enjoy every minute of it. Keeps me focused forward in the other areas of my life consistently. I would like to eventually reach 240 at 10%BF or lower. Right now I'm aiming to keep gaining with out much variation in my body fat percentage. 16-18% is a lot to work with but I've maintained that through the last 40 pounds. the next four months I will attempt to gain as much weight as I can while maintaining my current BF%. I will make changes in total calorie intake should the need arise. I am beginning a 16wk TestC/Deca/ D-bol wk1-6 cycle on Sunday, so have just increased my intake to 5000 calories.

240 at 10% is fucking beast. You're about half way there from when you started though. Good luck.

Damn buddy that's some very impressive squatting. You're a tank!

Looks like you have a solid track on your diet. It takes a lot of dedication to calorie count.

I look forward to seeing your gains.

SHOULDERS






02-26-2011

Macros Summary:






Shoulders:

Military Press:
95X20
135x15
155x8x2

DB Front Raise:
35x12x2
40x12

Rear Delt Fly:
160x15
190x12
195x12-failure

Cable Cross-over Side Lateral Raise:
30x15
40x12x2
42.5x12-failure

DB Shoulder Press
(drop set/no rest)
35x20-failure
30x17-failure
25x12-failure
20x10-failure


Felt good today. I had intensity throughout the entire session. Arrived around 16:00 and spent approx. an hour actually doing work. I didn't rest long between sets and exercises for some reason. I just felt motivated to run through my routine at a quicker pace. Tomorrow I will begin the cycle I have been setting-up and will post all relevant information regarding that in the A.M. I just got home from a hockey game and need to be up in five hours. Bedtime.

Whats your split look like? You do each part on it's own day?

Right now it looks like this:

Back
Chest
Cardio
Bi's/Tri's
Legs
Shoulders
Cardio

...Repeat

good to see you started a journel 2B1, they help you keep accountable also. plus there really is alot of good people on here with great advice and knowledge.( well there was last time i spent time here. lol) anyways, the weights look good. dont know how you do the high rep stuff, i get bored after 10 reps of anything. but if it is working that is all that matters.

enjoy the asst., the shit rocks. i loved the fact that i never got sore, no matter how hard i worked out.

well i will keep up on your progress and good luck.

HIIT Cardio/Ab's




02-27-2011

Macros Summary:








Cardio/Ab's Day:

Stationary Cycle: 20:00
Treadmill: 40:00
Weighted Sit-up: 45x4
Hanging Leg Lifts: 25x3

I began my cycle today, which I will outline below.

wk1-5 TestC 500mg
wk1-12 Deca 400mg
wk6-14 TestC 750mg
wk15-16 TestC 1000mg
wk1-6 Dbol 50mg/ed
wk1-16 Adex .5mg/ed
wk17-... TestC 250mg


I'll take what I can get with this cycle. My goal is not a specific weight, rather maintaining a consistent body composition. The weight will come. It should be interesting I expect.

Today was an off day, so my plan was to just do cardio, but I was waiting for my sister to show up for her training session, so I just did some ab work in-between the bike and treadmill. Also did some seated calf raises cause I was bored. Tomorrow is my favorite day of the week, back day. Can't wait.

Originally Posted by the other half

good to see you started a journel 2B1, they help you keep accountable also. plus there really is alot of good people on here with great advice and knowledge.( well there was last time i spent time here. lol) anyways, the weights look good. dont know how you do the high rep stuff, i get bored after 10 reps of anything. but if it is working that is all that matters.

enjoy the asst., the shit rocks. i loved the fact that i never got sore, no matter how hard i worked out.

well i will keep up on your progress and good luck.

Thanks other half. The high rep work sets are not working sets, they're just warm-ups. I like to do light work before going for it. Get some blood to the muscles, warm 'em up a bit.

Rest Day







02-28-2011-(yesterday)

Macros Summary:









Weight: 212 (+4 lbs.)

I got hit with a nasty cold yesterday and ended up sleeping most of the day. Definitely didn't go to the gym. I'm still sick but went and did back today. I figured if I can go to work, I can go to the gym.

That song is the shit. Hope you get over that cold soon.

Thanks homey.

Back Day





03-01-2011

Macros Summary:










Weight: 217 (+9 lbs.)

Back

Wide Grip Pull-up
BWx10x12x12

Deadlift
135x12
225x10
405x4
315x6

Bent-Over BB Rows
135x12
155x12
185x10

Seated Cable Rows
180x12
200x10
220x10

Lat Pull-Down
180x12
225x10
225x10
150-failure

30 min. HIIT treadmill


Shorter WO today as I am still sick. Felt strong today though. Good feeling all around. Felt lousy immediately afterword of course. I am definitely noticing some elevated water retention. I rather dislike feeling bloated but that's part of the package.

Wow 9 pounds heavier that fast? You put me to shame...and I thought I was special haha.

You are naturally aspirated though, correct?

Sweet journal 2B1. Your diet has me salivating since I am on a CKD diet, and carbs are a no no 6 of the 7 days of the week. I love the precision of your diet, cycle and graphics. Awesome!

Question. How many cycles have you run? I gotta say it, and you can tell me to go pound sand, but I think you are going way overboard on the juice. Over a gram a week of injectables? Dianabol at 50mg for 6 weeks?

Not sure of your experience, but I would cut back to half of what you plan on the test and deca, and go dbol 30-35mg for 4 weeks. Trust me, you won't be disappointed in your results, and your blood pressure and liver will love you for it. The most important part is the diet, and you are nailing that.

Think of it as a long term plan, not a quick to get huge scheme. You know what I'm saying?

what program do you use to log in your diet?

Originally Posted by JerseyDevil

Sweet journal 2B1. Your diet has me salivating since I am on a CKD diet, and carbs are a no no 6 of the 7 days of the week. I love the precision of your diet, cycle and graphics. Awesome!

Question. How many cycles have you run? I gotta say it, and you can tell me to go pound sand, but I think you are going way overboard on the juice. Over a gram a week of injectables? Dianabol at 50mg for 6 weeks?

Not sure of your experience, but I would cut back to half of what you plan on the test and deca, and go dbol 30-35mg for 4 weeks. Trust me, you won't be disappointed in your results, and your blood pressure and liver will love you for it. The most important part is the diet, and you are nailing that.

Think of it as a long term plan, not a quick to get huge scheme. You know what I'm saying?

I'm picking up what you're putting down JerseyDevil. I've run 3 prior cycles, (dbol only/test only/a-50, test), and a few short PH/DS. I have never pyramided dosages before but it made sense so thought I'd give it a go. What do you suggest I cut back on? I don't think 200mg of deca ew is much good, but I could see keeping the test at 500. Your thoughts?

Originally Posted by katt

what program do you use to log in your diet?

Anytime Health - Your online resource for living well

Originally Posted by 2B1

You are naturally aspirated though, correct?

Yup.

Originally Posted by 2B1

I'm picking up what you're putting down JerseyDevil. I've run 3 prior cycles, (dbol only/test only/a-50, test), and a few short PH/DS. I have never pyramided dosages before but it made sense so thought I'd give it a go. What do you suggest I cut back on? I don't think 200mg of deca ew is much good, but I could see keeping the test at 500. Your thoughts?

Well you do have experience, so you have a gauge to go by. You have to look at the cumulative totals. 500mg test + 400mg deca equals 900 mg a week. I suggest something like 400mg test c and 300-350mg deca for the whole run, plenty of juice. If you can tolerate 50mg/ed of dbol fine, but 6 weeks is definitely too long. Cut back to 4 weeks for sure.

Thanks for the link to the site. I will have to check that out. I normally use Fitday, but your program looks cool!

Originally Posted by JerseyDevil

Well you do have experience, so you have a gauge to go by. You have to look at the cumulative totals. 500mg test + 400mg deca equals 900 mg a week. I suggest something like 400mg test c and 300-350mg deca for the whole run, plenty of juice. If you can tolerate 50mg/ed of dbol fine, but 6 weeks is definitely too long. Cut back to 4 weeks for sure.

Thanks for the link to the site. I will have to check that out. I normally use Fitday, but your program looks cool!

I see your point. I will make adjustments should the need arise and I'm quite sure I'll want to be done taking dbol after 4 weeks vis a vis the side effects. I have some lisinopril/HCT for any BP issues forthcoming. I'm curious, (serious question), what is the logic behind keeping cumulative totals at or below 1g?

03/02/2011-03/05/2011
(Rest/Rest/Chest/Arms):




Weight: 219 (+11lbs)
Macros Summary (03/02-03/05):




I was sick as hell for a couple of those days and threw up a third of what I ate but I'm better now. I injured my right wrist the last shoulder wo and it hasn't healed quite yet. I'm perplexed because it's not red and/or black and blue, isn't swollen really, but the pain is not the good kind rather the debilitating kind. It is extremely annoying to say the least. I got in a chest and arm wo on Fri/Sat respectively but am forced to take another day off due to the fact my wrist is not healing. Not getting worse, but not getting better either. I've been wearing a soft wrist wrap most of the day and when I train and it helps, yet I get the feeling I have to just not use it at all for some period of time as of yet to be determined. So f'ing frustrating that this would happen at the start of a cycle but what are you gonna do?

Damn that does suck you just started your cycle but at least it's not a huge set back, just something you won't even remember one day.