1st Cycle in AFG

[btex34n88]

5 rds 60/120 intervals around the fob. calves and lower back were almost too tight to run. pumps, maybe?? got one more week of winny so maybe the calves will be g2g for running after that

i notice that my calves "pump" up extremely quickly when i run on gear. I think it helps running on a treadmill compared to concrete/asphalt etc. Gotta love shooting gear when your deployed, that was the only that made me happy. God bless you and i hope you get JACKED

 

[JMedic79]

i notice that my calves "pump" up extremely quickly when i run on gear. I think it helps running on a treadmill compared to concrete/asphalt etc. Gotta love shooting gear when your deployed, that was the only that made me happy. God bless you and i hope you get JACKED

i've taken my last APFT for the army, so i'm sticking to the elliptical for my cardio. i restart the winny today! looking for recomp'd this time around. jacked will be this winter. the cycle is def making the deployment more enjoyable. thanks for the props man!

 

[JMedic79]

Saturday Cardio: Treadmill- tabata, 8 rds, 10.3 mph, 3.5 incline. The leg is back in action!!! It takes more than a surgical site to contain the beast! Arms tonight, going to kill it!

 

[dirtbiker666]

Bro the dfac should never fail you !!! They have the best food ever and you can eat healthy all the time !

 

[JMedic79]

Bro the dfac should never fail you !!! They have the best food ever and you can eat healthy all the time !

l-o-fucking-l! yes, dfac's are definitely renowned for their limitless options and healthy food selection! i love 'italian night'. the TCN's that work at the DFAC laugh their asses off when i pace back and forth shouting "where's the fucking protein! you guys just made a bunch of fucking pasta!"

 

[JMedic79]

Sunday night abs:
Started off with 3 rounds of sit ups 1 min work, 2 min rest; max reps

4 circuits of 12 reps each or each side:
Weighted reverse crunch 20 lbs
lying oblique crunch
kettlebell swings 55 lbs
kettlebell twists 55 lbs
cable crunch 90 lbs
standing oblique crunch 75 lbs

Finished off with 3 sets of 12 of glute-ham raises.

 

[SoldierOfFortune]

l-o-fucking-l! yes, dfac's are definitely renowned for their limitless options and healthy food selection! i love 'italian night'. the TCN's that work at the DFAC laugh their asses off when i pace back and forth shouting "where's the fucking protein! you guys just made a bunch of fucking pasta!"

The things i would do for some pasta right now haha. How are your gains so far?

 

[JMedic79]

The things i would do for some pasta right now haha. How are your gains so far?

I started off at 190 around 15-16% BF, I'm at 207-208 12-13%. Strength is way up on most of my lifts, except of course for legs. I just did my first leg workout in over a month last night. My mass gain has tapered towards the end. Probably because I wasn't hitting the legs and I've started doing cardio 5 times a week to shed some body fat before redeployment. Gotta get those abs poppin for the wifey.

 

[tallguy34]

Damn! Those are some respectable gains brother!

 

[JMedic79]

Damn! Those are some respectable gains brother!

Thanks for the positive reinforcement! This is actually my first cycle so I was kind of feeling it got botched with my lower body becoming defunct, lol! I really had no idea what to expect as far as gains went. I've heard of people talking crazy shit like 40 lb gains in one 10-12 week cycle. I think I've put on a little over 15 lbs. after the water clears from the prop and what not. I'm pretty pleased with the results, so again, thanks, brother!

 

[JMedic79]

missed logging for a couple of days... weird because i don't do shit but sit here lately.

Sunday AM cardio: elliptical 5 rds resistance intervals, 1:1 work-rest, 20:00

Monday night Legs:
Goblet squat 4 sets 12 reps 50 lbs
Leg curl 3 sets 45-70
Leg press 4 sets 200-470
Calf raise 4 sets 15 reps 470

Tuesday Chest:
BB bench 245 x 8 x 3
Incline dumbbell 80 x 12 x 3
Supine db press dropset 100 x 10, 80 x 6, 60 x 4
One-arm db incline 50 x 10 x 3
db fly 35 x 15 x 2

Tuesday cardio: elliptical alternating between resistance intervals and speed intervals, 5 rds ea, 1:1 work-rest, 35 min

Wednesday: legit rest all day! whew... cardio and lifting has been intense.

 

[JMedic79]

Thursday AM cardio: stairclimber intervals, 1:1 work-rest, 25:00.

 

[JMedic79]

Thursday night shoulders. I actually got this off of the men's fitness website, no homo. i was looking for a good circuit to get the heart rate up and blast the shoulders:

Set 1:
DB push press 5 reps

Set 2:
DB push press 10 reps
Upright row 5 reps

Set 3:
DB push press 15 reps
Upright row 10 reps
Front plate raise 5 reps

Set 4:
DB push press 20 reps
Upright row 15 reps
Front plate raise 10 reps
Db laterals 5 reps

Set 5:
DB push press 25 reps
Upright row 20 reps
Front plate raise 15 reps
Db laterals 10 reps
Rear delt flys 15 reps

Db shrugs 4 x 12

Feeling a little underfed and got some definite DOMS going on in the chest. Joints are pretty achy. Not sure if it's the increased cardio and legs or bumping the adex up to 2mg qd. Going to up the carbs just a tad today and definitely get that protein intake up. A shake before bed is going to be a must. Scale isn't moving around anymore. Staying at 207. Not sure what that's all about. I should be in a pretty large caloric deficit, so I've been expecting to start dropping body fat like crazy. Maybe I'll post some details in a thread...

In other news, for both of you that actually read this. I'm within 30 days of going home. Fuck yea... Eat a big sandy dick, Afghanistan.

 

[JMedic79]

Friday night back:

21-15-9
Deadlift 185 lbs
Pull ups
KB swings 1.5

 

[SoldierOfFortune]

lookin good man keep it up. Im starting my cycle next week

 

[JMedic79]

lookin good man keep it up. Im starting my cycle next week

word! what are you going to be running?

 

[SoldierOfFortune]

Test E 500mg/ wk 1-14 Dbol 40mg ed wk 1-4 and wk 11-14 plus all the other supps protein creatine glutamine etc.. will be on IML advanced cycle support, aromasin 12.5 eod all the way through and then aromasin and clomid for PCT Nolva on deck just in case

 

[JMedic79]

Test E 500mg/ wk 1-14 Dbol 40mg ed wk 1-4 and wk 11-14 plus all the other supps protein creatine glutamine etc.. will be on IML advanced cycle support, aromasin 12.5 eod all the way through and then aromasin and clomid for PCT Nolva on deck just in case

sounds legit, bro! get jacked!

 

[JMedic79]

Saturday night arms:

EZ curls lots of volume, lots of weight
Skullcrusher lots of weight, decent volume
Incline hammer curls
Triceps press
Rounds complete.

Cardio later...

 

[JMedic79]

two whole days of rest and a carb refeed...

Tuesday night: chesticles