Thread: Carmine's training log ...

Originally Posted by carmineb

Sunday will be 2 weeks into test e so I am thinking that Monday morning, I will do the saliva test and see what my estradiol and tet levels are.

Question is what level of test should I ahve to seriously build some slab? I hear you need 1000 total....

only thing is I am taking arimidex, I hear aromasin also binds up sbhg and allows more free testosterone to float around, maybe I shoulda have gone with the aromasin

Wait another week or 2 before testing, arimidex is fine. Your about to have more test then you can imagine floating through you. Theres no magic # for building muscle but Im willing to bet when you do test you will be well above 1400.

I always do better with white bread and white rice, so I can see some legitamcy to the wheat belly thing. Atleast with me

did my overhead program last night. I have to say, teh cuban presses as the last movement in the riset kicked my ASS!!!!

how to do a cuban press: hold dumbells to side knuckles forward. upright row the til elbows are parallel to floor
now do a rotator cuff movement and rotate dumbells up so they are in a pressing position
press in an A pattern
go back down the same way


I found myself seriously cheating to finish it, I had to drop back to 10 pound dumbells

damn those cuban presses seem pretty serious must've been great for the shoulders!

my shoulders, after doing the overhead pattern yeserday were TOAST! particularly the side one.

the seated military press with a high incline is AWESOME!!!! not only does it take the strain off your shoulders if you have issues, but you can use more weight and it hits rght under the clavicale for chest. loved them!

tonight is going to be murder, I just know it.

DAY 5: DEADLIFT PATTERN: (Friday)

PART 1 – HIGH FREQUENCY STRENGTH (trained 4 days a wk so sets are not maximal except for failure on final set

A. Military press 3-4 x 10, 1 x 12 (to failure)
B. Back squat (or front squat) 3-4 x 10, 1 x 12 (to failure)
C. Bench press 3-4 x 10, 1 x 12 (to failure)



the above is awesome, never did high frequency like this but since I am going for moderate weight, not heavy and I am explosively pushing the weight each rep, EVERY REP you get activation from, not just the last few and it is light enough to finish 12 on the final 4th set. I guess high volume training split up thruout the week....


PART II – FOUNDATION WORK

D. Deadlift standing on podium (a pair of 45lbs plates) 4 x 8, 1 x 8 rp,4 rp, 2

I would be standing on the equivalent of 2-45 plates each lig, this forces me to go slightly deeper in the movement, of course I aint maxing out on it, I am doing moderate weight sets.


PART III – STRUCTURAL WORK (same weight from week to week)

PRE-FATIGUE F (superset, 60-90SEC BETWEEN SETS)

E1. Lying leg curl 3 x 8
E2. Romanian deadlift 3 x 8

this is going to seriously fatigue my leg biceps above

PRE-FATIGUE G (superset, 60-90SEC BETWEEN SETS)

F1. Clean high pull 3 x 8
F2. Barbell shrugs (2 sec. hold at peak/ same weight as F1) 3 x max
basically with the shrug, I do the cleans first an when I am done with the 8 reps, I immediately turn the exercise into a barbell shrug while still holding the weight til failure.

the high pull followed by the shrug copletely burns the traps.... since the high pull uses alot of trap , I am goingto try to high pull to my eyes.

I am on 150 mg a week of test C and my labs come back around 824-834 last two workups. My Estradiol was too high and I started Anastrozole .5 mg 6 days a week.
I gbet my labs in a few weeks but I bet they go up more with the adex!

If you are pinning 700-1000 your T levels are peobably well over 1100

i have been pinning 700 .... it comes in 350/1 ml concentration and I know some is left inside (the rubber stopper at front end seems to clear out the entire space, only what is in the needle I dont get, maybe 3 small drops.

I am taking hcg, dont know how to tell if it is working...

taking .5 ml arimidex, thinking of increasing it since I think my estrogen is also up, my body favors estrogen over testosterone...

workouts have been murder but I got in a total of 16 sets of decline bench split up over 4 workouts plus my regular chest day, same with squats and military presses.

I am getting a feel for how this program I am on works. between squat, bench and military, I activate basically every muscle and I do that 4 times a week plus I do the workouts for that muscle group on its own day.

I will ahve to repeat week one of the program since I was NOT able to comfortably say I completed it wtih grace.

ps the deadlift pattern workout is a KILLER!

weight is up from around 207-208 to 213 this morning. 1 week

some measurements:

got this new scale that measures everything but d*ck length... lol

16 days ago (9/17/2001) --------- today (1/3/2011).... change in lbs

weight:........... 208.4 ........................................217....... .............+8.6
BMI:............... 31 .............................................32.3 .................
bf%................ 26.7 ........................................... 23.9 ................ -3.7
muscle %......... 34.4 ........................................... 35.2 ................ +4.9
rest'g metabolism 1907 kcal....................................1957
viseral fat..........15................................... ............16.................... +3.5

And this seems to feel right too. I lost a belt loop on my waist so I can see how viseral fat is higher now. the fat, I guess is the same, what changed is muscle went up.

viseral fat = higher estrogen I am guessing SO arimidex gets pushed up to 1 from .5 ml/day

I gotta do something about viseral fat, its what makes our bellies look bloated and round even if you can see some definition.


of course, these scales are so out of wack as almost everyone tells me, I probably didnt change a bit but let me ride out this illusion of more muscle before someone tears it down ROFLMAO

The scales show trends aand are VERY sensitive to hydration levels. try this
weight before exercise or better yet cardio. try to not drink anything between scale in's and watch the bumbers change. On a 1 hour bike ride I can lose 2-3 pounds (of water) and the fat range and hydration levels change by several percent.
Also very sensitive to what is on your gut. seems that stool and musle get "read" by the scales too.

I like mine because I can watch the "trends"

They did have a "special" scale a valible with a Micrometer to measure your D*#K
J/K

i weight myself upon waking both times and I have to pee at least one during night so I know I am hydreated ok.

yes,

I might be buying that micrometer when it goes on sale... lol

what i know for sure with teh scale is this: I am up 8 pounds in 16 days

holding water?

BTW what scale did you get?

Thats some good number changes. I personaly would stick with the orginal dose on adex unless you start seeing side effects. Your gaining weight and dropping fat I would be hesitant to change anything. But great job.

well it says my viseral fat is up, and over all fat is down?? So ya, maybe I am down 3+....

BAck to day one program yesterday.

Day 1: Bench Pattern: (MONDAY)

PART 1 – HIGH FREQUENCY STRENGTH (trained 4 days a wk so sets are not maximal.

the idea behind high frequency strength training is you use moderate weight and go explosive on the movements. The volume acumulation for the whole week is waht stmulates growth, yo ushould not be taxing your CNS.

A. Military press 4 x 10
B. Back squat 4 x 10
C. Bench press 4 x 10

PART II – FOUNDATION WORK

D. Floor press 4 x 8, 1 x 8 rp,4 rp, 2


PART III – STRUCTURAL WORK (same weight from week to week)

PRE-FATIGUE E (superset, 60-90SEC BETWEEN SETS)

E1. Squeeze press 3 x 8

these were or are awesome too. you basically take a dumbell and hold onto it from the ends lay it on your chest and squeeze the dumbell pressing your hads as if you wanted to bring them togehter. then slowly you press the weight up while squeezing the dumbell ends togehter. works mostly inner chest.

E2. Wide-grip bench press 3 x 8



PRE-FATIGUE F (superset, 60-90SEC BETWEEN SETS)

F1. DB power flies 3 x 8
you do a regular fly except you bend your elbows as you go down as if you wanted to do a press but you go wide like a fly. this allows for more weight and is better for your chest than a regular fly. Reason is that the pressure on teh chest continues til the end of the movement since you are keeping elbows below dumbells while in a fly, the only pressure is when you are wide and lose most of it the seond half of the movement.

F2. Bodyweight dips 3 x max(failure)
i can barely do a few pushups off the bench after the first movement, i think this is just to make sure I am totally burned out


I am drinking a carb protein casein hydrosylate mix of 1000 calories, 100 g carbs starting from 20 minutes before workout, thru workout and up to 20 minutes after workout..

you feeling like a animal yet?

lol... today I started to feel a little like I did on the PHs toward the end.

got overhead tonight, missed it last night. cubans are going to be murder but I fricken love it....

For the back thickening program, I am goign to incorporate bwrags versioni into the program for the back.... will show that tomorrow when I do it

pushed the overhead til today, did only high frequency strength last night... not bad tho, I will do the rest and the lats widening specialization today.

I am up a total of 11 pounds in 2 weeks.

muscles feel harder

actually rehabing some old injuries, (brachialis, groin) I am starting to get a pump now after just a set or 2.

eating tons of carbs and protein and fats..
I would say 40% protein, 30% carbs, 30% fats.

not set in stone but it seems to work ot that way usually

you around

i AM around. sorry BWRAG...

getting back into the swing of things, then back hard. I absolutely love the program I had started. my shoulders alone are hard solid and much stronger from the high frequency strength training doing militaries every day at 80% max for sets

same with lower chest....

ok officially i start up at the gym again, took an undesired several months off last push fizzed out!

Since I will probably be dealing with tons of DOMS, i am going to edge into this easy for a couple of weeks til I feel good about going full again.

I am giving myself 4 months to significantly go beyond how I looked at tail end of the challenge i participated in, (my avatar is a pic of its last few weeks)

So lookin forward to it all

Welcome back!

glad to see your back

thanks. hope to make this one really count!!!

update: the program i had started on above KICKS ASS! I am priming up right now and in a month, going back to where I left off....

Keep SFW Carmine

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