World-Pharma Journal/Log~My Path To The Olympia

[sendit08]

I am starting to see some changes, even more so I feel significant changes, the pumps are tremendous! AP gear is the BEST!!! This is going to be a fun ride!

what is your cycle again?
and how many days in are you?
I wasnt aware that you had started yet.
I am looking forward to following in more detail.

 

[sendit08]

I am running DECA and TEST-E for 10kwks
I'm using Aromasin 12.5mg 2x daily
Adding Prami at .1 tomorrow
I will will add Winstrol V and Anavar towards the end.

I usually run 8 week blasts and then I'm TRT for 4-6, I may run a little longer with this one since I have not used DECA in a very long time. AP gear is awesome, I'm loving it bro.

How many days in are you?

 

[HFO3]

How many days in are you?

11 days

 

[HFO3]

MACROS[TABLE="width: 1455"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

3,974​

[/TD]
[TD="bgcolor: #E6ECF2"]

118.1​

[/TD]
[TD="bgcolor: #E6ECF2"]

523.1​

[/TD]
[TD="bgcolor: #E6ECF2"]

203.0​

[/TD]
[/TR]
[/TABLE]

TRICEPS

pressdowns with straight bar alternating with reverse grip
4X20 each way
2X10 each way

Incline bench overhead tricep extensions using DB's
6X20

I'm going back later for quads if I can squeeze out enough time from the Saturday grind of "things to do" list

 

[Tris10]

Just read through your log.. You're a big fucker lol I noticed with your training that it doesn't appear that you're on any set schedule for what you workout and when..? Do you hit each muscle twice a week or do you just hit whatever you feel like doing that day? I'm guilty of this lol I tend to get A.D.D. in the gym lol

 

[BlueJayMuscle]

Looking great, bro. Keep killin the log. Takes a LOT of dedication to track macros that exactly and be hitting that many sets to failure haha

 

[HFO3]

Just read through your log.. You're a big fucker lol I noticed with your training that it doesn't appear that you're on any set schedule for what you workout and when..? Do you hit each muscle twice a week or do you just hit whatever you feel like doing that day? I'm guilty of this lol I tend to get A.D.D. in the gym lol

Thanks for reading Tris and I appreciate your compliment!!

I go through my phases of following "routines" and then not so much, like right now. I can relate to the ADD thing. I am more like a spoiled kid sometimes, I just do what I want to do which sometimes isn't the best thing for me, lol. I feel more accountable knowing you guys are reading my log though, lol.

Looking great, bro. Keep killin the log. Takes a LOT of dedication to track macros that exactly and be hitting that many sets to failure haha

Thanks brother, I really appreciate it!

The hardest thing for me is eating enough, haha. If I don't track my macros, my calories will drop pretty fast. I love the high volume training, I do change things pretty often though. I started my next phase of training today. "long contraction pauses"
In short I am holding the stretch position longer than the short contraction with an extended time under tension.

 

[HFO3]

Todays Macros[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

4,047​

[/TD]
[TD="bgcolor: #E6ECF2"]

126.9​

[/TD]
[TD="bgcolor: #E6ECF2"]

431.0​

[/TD]
[TD="bgcolor: #E6ECF2"]

287.3​

[/TD]
[/TR]
[/TABLE]


LEGS

I warmed up on the exercise bike today, I used a high level so my quads were cooking after a just few minutes.

Lying leg curls
4X12 I hold every rep for 5 seconds at the longest point of the hamstring stretch (end of the long contraction). I used a moderate speed for the ecc and con motion. Each set lasted over 60 seconds! REST time was 30 seconds...
2X10 It was every ounce of determination to complete these last 2 sets, 12 reps? NO WAY haha

SQUATS
6X12 I used the same method here as I used for hamstrings. I held 5 seconds at the longest point of stretch with every set lasting no less than 60 seconds, my legs were shaking like a MOFO. Rest times were longer here, when 30 seconds clicked on my timer I was like there's no way... so my first 4 sets I rested 60 seconds and my last 2 sets I rested 2 VERY SHORT minutes

THIS was All I had time to do and I gotta tell ya I was not upset about it. I would have finished with some sumo leg press using the same method.

This was a super high intensity WO, I will be using it more and give my final opinion of it then.

AP gear is pedal to the medal brothers!! if there is anyone on the fence or have any doubts. I AM HERE to set the record straight for you today. DO NOT HESITATE`WP has KICK ASS GEAR, I am on day 14, I can hardly imagine what day 56 is gonna look like, I am excited about this run, that is all for now.

 

[World-Pharma.org]

you look every time you post pic better..will you ever come to under 100 grams carbs a day?

 

[World-Pharma.org]

man,can you do one day meals pics,so we can see what you eat,how its look..stakes..etc

what supp you take?
how much bcca,glutamine, whey protiens?

 

[HFO3]

you look every time you post pic better..THANKS will you ever come to under 100 grams carbs a day? haha doubtful, no need for me.

I do have plans soon to get them to 800 once I am comfortable eating at 800 I will start cycling them VS running 4-500 or so a day. I want to see how I respond to 800, thats a lot of pancakes brother!!! haha

man,can you do one day meals pics,so we can see what you eat,how its look..stakes..etc I gotta tell ya, it's not all pretty, haha
Here is an average day for me:

PANCAKES
eggs
2 fiet mignon w/ mashed potatoes ED,
1lb fajita chicken w/ jasmin rice ED
tilapia w/ jasmin rice ED
almonds ED
Oats ED
raisins
milk1%
mixed fruit
apple sauce
peanut butter and crackers with sharp cheddar

I eat every desert imaginable, tonight I had White chocolate cheescake with rasberry truffles, f&@% YEAH it was delicious, haha
what supp you take? ALL MAX AMINO CORE 4-6 TIMES A DAY 800mgs per serving.
THIS STUFF ROCKS!
how much bcca,glutamine, whey protiens?

I've been out of whey for 2 weeks. too dam expensive, I would rather eat whole food. However, I gave in today and bought 6lbs of it and 4lbs casein

 

[independent]

Nice log brother. Yea ap gear is solid, im on my second week of ap tren at 100mgs a week and im getting night sweats. Time to bump the dosage.

 

[HFO3]

Nice log brother. Yea ap gear is solid, im on my second week of ap tren at 100mgs a week and im getting night sweats. Time to bump the dosage.

thanks. It's my first log, I already see areas that need improvement, hahaha

Excellent Quality!
In a world of... You might, you might not get the gear you paid for AP is a no brainer for me. When it's all said and done you save money on labs, down time from ruined cycles, no swollen injection points, no PIP, haha. the list goes on and on...

anyway, what are you increasing tren dose to?

 

[dieseljimmy]

Looking good... But I want more beef! You look pretty well rounded. And your log is one of the best I have seen. I'm probably going to emulate your log next blast. Im just going to be bigger and my log is going to be better.
just kidding... Other then the bigger part.

 

[independent]

thanks. It's my first log, I already see areas that need improvement, hahaha

Excellent Quality!
In a world of... You might, you might not get the gear you paid for AP is a no brainer for me. When it's all said and done you save money on labs, down time from ruined cycles, no swollen injection points, no PIP, haha. the list goes on and on...

anyway, what are you increasing tren dose to?

It will go to 150mgs next. Baby steps.

 

[HFO3]

TODAYS MACROS[TABLE="width: 1455"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

4,264​

[/TD]
[TD="bgcolor: #E6ECF2"]

142.9​

[/TD]
[TD="bgcolor: #E6ECF2"]

466.3​

[/TD]
[TD="bgcolor: #E6ECF2"]

281.0​

[/TD]
[/TR]
[/TABLE]
NO GYM TODAY, Big back tomorrow, heck yeeeaahh@!

 

[jadean]

TODAYS MACROS[TABLE="width: 1455"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

4,264​

[/TD]
[TD="bgcolor: #E6ECF2"]

142.9​

[/TD]
[TD="bgcolor: #E6ECF2"]

466.3​

[/TD]
[TD="bgcolor: #E6ECF2"]

281.0​

[/TD]
[/TR]
[/TABLE]
NO GYM TODAY, Big back tomorrow, heck yeeeaahh@!

Yes!!!! my favorite day brother. log and pics are sick, really enjoying this gear as well.
keep killing it mang

 

[HFO3]

Yes!!!! my favorite day brother. log and pics are sick, really enjoying this gear as well.
keep killing it mang

Thanks BIGGIN! Yeah back is a favorite of mine too@!

I was side by side with a dude at the gym Sunday, he was 6'6" and maybe 270, haha, he is a Big Dude, YOUR"E BIGGER! haha. Would like to see us side by side for a picture, kinda reminds me of Rocky and Hulk Hogan, lol

 

[World-Pharma.org]

i see yoi have genetic for sure,since you can eat more and be ripped..you can be real happy..not much guys cant eat so much nice food and be ripped,even with gear,no way..

 

[World-Pharma.org]

yeah,good whey is real expensive now! i only use hydro whey protiens.they are crazy expensive...3-4 x more then normal whey! but all pro use hydro protiens after gym..i like how George Farah so now with guys,they all got ripped..

 

[jadean]

Haha mine and my brothers favorite wrestler growing up. Also love the rockys

 

[HFO3]

i see yoi have genetic for sure,since you can eat more and be ripped..you can be real happy..not much guys cant eat so much nice food and be ripped,even with gear,no way..

I have genetics, I was a skinny kid man, lol... soaking wet I weighed 120 as a freshman in high school, thats when I started lifting, hahaha.

yeah,good whey is real expensive now! i only use hydro whey protiens.they are crazy expensive...3-4 x more then normal whey! but all pro use hydro protiens after gym..i like how George Farah so now with guys,they all got ripped..

Man, whey is down right out of hand with the prices!!! I bought the cheaper stuff this time, I spend more on BCAA's instead, every HP counts right now!!! They are getting harder to come by

Haha mine and my brothers favorite wrestler growing up. Also love the rockys

That's funny man, I loved the rockys and hogan too. it blew my mind when I saw them stand next to one another in the ring, rock did manage to pick his big ol ass up though, haha. They both look good today too, that's proof "juice" is good for ya

REVISED MACROS
[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

4,424​

[/TD]
[TD="bgcolor: #E6ECF2"]

145.9​

[/TD]
[TD="bgcolor: #E6ECF2"]

471.3​

[/TD]
[TD="bgcolor: #E6ECF2"]

311.0​

[/TD]
[/TR]
[/TABLE]

 

[HFO3]

Todays Macros so far[TABLE="width: 1455"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

3,069​

[/TD]
[TD="bgcolor: #E6ECF2"]

77.4​

[/TD]
[TD="bgcolor: #E6ECF2"]

313.7​

[/TD]
[TD="bgcolor: #E6ECF2"]

272.2​

[/TD]
[/TR]
[/TABLE]

BACK

HS Pull Downs
5X10 Held the stretch position for 5to5+ seconds each rep, total time per set 60+ seconds. This is a killer WO philosophy
HS close grip rows
3X10 I used the exact same method as above
cable lat pull downs with straight bar
5x10 Again each rep for no less than 5second count at the longest point of the stretch contraction

Rear Delts
seated bent over lateral raises
5x12 the count was about 3, my delts were cooked at this point!

Biceps
cable curls ez bar
4X12 each set lasted 60 seconds, I could not hold in the stretch position a full 5seconds, biceps were toast!!! I did make sure every set lasted for 60+ seconds

1 more run at rear delts, using rear delt machine
2X12 I was able to hold for the full 5 seconds this attempt

I used a strict 30 second break between each set tonight. I was cooked man, awesome WO!

 

[HFO3]

Revised macros[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

3,986​

[/TD]
[TD="bgcolor: #E6ECF2"]

116.2​

[/TD]
[TD="bgcolor: #E6ECF2"]

330.1​

[/TD]
[TD="bgcolor: #E6ECF2"]

358.5​

[/TD]
[/TR]
[/TABLE]

 

[HFO3]

I warmed up on the bike for about 5 minutes

LEGS

Leg extensions
we used a variety of counts for ROM tonight but the main objective was maintaing 60+ seconds of TUT and creating extreme blood flow and quad exhaustion.

SQUATS

I used the same technique as I did for extensions, TUT was 60+ seconds per set. I tried to maintain about 5 seconds in the stretch position, it was very difficult to do.

So far this technique is really kicking my ass, the results should be very interesting to see in the end.

Todays Macros
[TABLE="width: 1465"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

4,068​

[/TD]
[TD="bgcolor: #E6ECF2"]

93.8​

[/TD]
[TD="bgcolor: #E6ECF2"]

547.9​

[/TD]
[TD="bgcolor: #E6ECF2"]

255.0​

[/TD]
[TD="class: cp_Delete, bgcolor: #E6ECF2, align: center"]
[/TD]
[/TR]
[/TABLE]

​

 

[HFO3]

CHEST was done Saturday

seated freestyle cable press
5X 60 seconds of TUT, I'm unsure of the rep count, The rest was also 60 seconds in between.

Cable Flyes
4X 60 seconds TUT

Cable decline press
4X 60 seconds TUT

Dips
4X 60 seconds TUT

TRICEPS
standing press downs with pad
4X 60 seconds TUT

seated incline Tricep extensions using DB's
4X12-15 no way to do 60 seconds here, Triceps were SWoll

 

[dieseljimmy]

I throw in a few weeks of time under tension sets. Never a full workout though. I'm totally interested. How long do you plan on doing this?

 

[HFO3]

I throw in a few weeks of time under tension sets. Never a full workout though. I'm totally interested. How long do you plan on doing this?

I am staying intuitive, I can tell you right now a rotation of high volume, TUT and single body part compound lift days is on my agenda but I don't really know how long I will do this in total. It is very effective as far as I can tell, But I'm going to keep posting my thought and WO's as I continue the log.

How do you like the times you train with TUT?

Do you change routines often?

 

[HFO3]

Time has been my biggest challenge these last few days and It will be this entire week. I was able to get short WO's in yesterday and today.

Biceps and lateral/posterior Delts (yesterday)
DB curls
EZ bar Curls
Hammer curls

Lateral/Posterior Delts
Super set:
DB rear laterals
DB standing laterals

TODAY WAS LEGS
Lying leg curls
leg press
leg extension

Todays Macros so far.[TABLE="width: 1455"]
[TR="class: Footer"]
[TD="bgcolor: #E6ECF2"]

2,692​

[/TD]
[TD="bgcolor: #E6ECF2"]

86.6​

[/TD]
[TD="bgcolor: #E6ECF2"]

297.0​

[/TD]
[TD="bgcolor: #E6ECF2"]

203.8​

[/TD]
[/TR]
[/TABLE]

 

[dieseljimmy]

I am staying intuitive, I can tell you right now a rotation of high volume, TUT and single body part compound lift days is on my agenda but I don't really know how long I will do this in total. It is very effective as far as I can tell, But I'm going to keep posting my thought and WO's as I continue the log.

How do you like the times you train with TUT?

Do you change routines often?

I usually use TUT as a final burn set. Sometimes I go with a fst7 style and the last pump set I lighten up and watch the clock and forget the reps.

I switch styles on the first of the month. I go from a heavy weight straight set to a high volume to intensity routines like fst7 or dc. What I really like is a month of monster sets where I just kinda don't follow any real program. It's very instinctive what ever I feel like working. They end up being full similar to a dc training with a little less structure.