Journey to perfect physique journal

[johnsonl3872]

Hello all-

I am going to be starting a journal keeping track of what I am doing gym wise and partially my diet. My goal is to add some upper body mass while at the same time keeping my body fat low.

As of today I am 5'10 185lbs and 43 years old. I think my body fat is somewhere around 15-17%.

I am attaching a few pictures from this week. One is morning (b&w) others are late day.

I would like a few suggestions on work out routines and diet adjustments. I have access to all AAS so suggestions there are welcome.

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[gwcaton]

Good luck !

 

[johnsonl3872]

Thanks! The hardest part for me I think will be diet. Like I said I have tons of gear so what I am thinking is:

Clen 2 week on 2 week off (Paxton gear), 80mcg
Aromasin throughout (BP)
Test E 800ml per week
Tren A 700ml per week
Plus 100ml TNE pre-workout
(Gorilla Gear)

Did a similar cycle before but was also taking Primo. Did not see much benefit from Primo so dropping it this time.


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[johnsonl3872]

One area I obviously need help with is my chest. The last few weeks I have moved to doing more incline work. I stopped flat bench and am thinking of trying just dumbbells for a bit. I have a tendency to injure my elbows with heavy weights so need a new approach.


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[Lifter520]

Awesome platform! Best of luck to you


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[johnsonl3872]

Awesome platform! Best of luck to you


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Thanks!


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[johnsonl3872]

Ok so here is what I have been doing: 4 days I hit every body part. The 5th day per week I try to hit a lagging body part or do a full body workout. If I am hurt or really sore I use this as another rest day. So a typical week is Sunday to Wednesday are work out days and then Friday as well.


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[johnsonl3872]

I say all that to say this: hitting the gym today. Plan to hit upper body. The work out will be:
Incline chest hammer-5 sets of 5
Arnold presses for shoulders-5 sets of 5
50 pull ups
50 dips
125 crunches


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[johnsonl3872]

Also I always drink protein shake 2 hours pre-workout 60g protein plus 1 cc TNE


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[johnsonl3872]

I agree awesome platform! Keep motivation on your side!

Thanks! Key for me will be diet


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[johnsonl3872]

Post workout I drink a big ass glass of chocolate milk. Typical day I drink a gallon of milk. I am sure there is some reason why I shouldn't, but I have a hard time eating enough food so get protein that way. Plus two of the drinks are protein shakes.


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[johnsonl3872]

Today is a rest day so nothing to report. Plan on hitting it hard tomorrow. Last week's leg day was a killer. My knee and lower back hurt for days after.....


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[johnsonl3872]

Today was leg day and shoulders. Started off pretty well did:
Squats-4 sets of 10
Lunges-4 sets of 10
Calf raises-4 sets of 10
Dumbbell military press-3 sets 8
Lateral raises-3 sets of 8
Front raises 3 sets of 8
One are presses-3 sets of 8
Upright rows-second set my right arm elbow started killing me. Could not pick anything up so stopped.

Going to ice down arm and take some advil. Ugggg


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[johnsonl3872]

Today was chest day!!! Was a little anxious about my elbow because it was a little sore. Luckily no issues. I did my usual pre-workout 60g protein shake plus 1 cc TNE. Workout was:
Incline barbell bench-4 sets of 8 (I am a bit of a wimp but last set was 255lbs)
Flat bench dumbbell press-4 sets of 8
Cable crossovers-3 sets of 10

Then did some back:

3 sets pull ups (most I can do in a minute)
Lat pull down-3 sets of 10
Bent over rows-3 sets of 10

Like I said took it easy because of my elbow. Back at it full force tomorrow.


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[johnsonl3872]

Oh-AAS today: 1 CC test 400, 1 CC Tren A, Aromisan (sp?) and 80mcg clen.......plus multivitamin, glucosamine and fish oil......

Sample diet today:

Bacon, egg and cheese breakfast tacos
Turkey and swiss sandwich
Protein shake
Cantaloupe sliced
Grilled chicken
Grilled chicken salad


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[johnsonl3872]

Well still having issues with my elbow. Advil kills the pain so I think I will take a few days off after today. The workout I did today was arms:

Chin ups-3 sets of 8
Overhead tricep extensions-3 sets of 10
Drag curls-3 sets of 10
Tricep push downs-5 sets of 10
Preacher curls-4 sets of 10
21s-3 sets

Abs-10 minute ab app

Could not do some movements because of my elbow issue (hammer curls for instance)


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[johnsonl3872]

I am on break until Sunday. Need to let my joints have a rest.....


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[Conceal30]

i dont think its necessary to run 800mg/wk of test E if your running 700mg/wk of tren A. Have you tried a 350mg/wk test E with 700mg of tren? you may see better results with less bloat. keep your estro in check and take prami @ .3mg day. Run T3 with your clen, during the 2 weeks off from clen run an eca stack. you can run the t3 for a while, just taper on and off and dont exceed 50mg/day.

oh yeah, and add cardio to your routine, just 30min, 3 days a week will do wonders

 

[johnsonl3872]

i dont think its necessary to run 800mg/wk of test E if your running 700mg/wk of tren A. Have you tried a 350mg/wk test E with 700mg of tren? you may see better results with less bloat. keep your estro in check and take prami @ .3mg day. Run T3 with your clen, during the 2 weeks off from clen run an eca stack. you can run the t3 for a while, just taper on and off and dont exceed 50mg/day.

oh yeah, and add cardio to your routine, just 30min, 3 days a week will do wonders

I usually do run less Test. I was actually just trying it this way to see if I get better results. Thanks for the heads up on the T3-was a little unsure of the dosages...


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[johnsonl3872]

Still fighting the urge to go to the gym......2 more days rest....


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[mnmsnowbeast]

One area I obviously need help with is my chest. The last few weeks I have moved to doing more incline work. I stopped flat bench and am thinking of trying just dumbbells for a bit. I have a tendency to injure my elbows with heavy weights so need a new approach.


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Yes dumbbell work is the best there is,compound excersizes are always been the staple,but I can tell ya one thing about B press,they are overated as far as building a perfect set of pecs. Some BB's who have great genetics like Arnold S Ronnie C can just bench all day and build great pecs,not true for the general public,take the great Larry Scott and the other great Dorian Yates,no straight benching in there staple workouts,larry did a combination of a vince G dip reversed around facing out,feet up and forward palmes fai each other,dorian ound decline benc press did a better job along w/incline.

 

[johnsonl3872]

Well two more days of rest then back to the gym! Pulled a ligament I think. Hope two more days is enough rest....


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[johnsonl3872]

Last rest day-arm feeling a little better. Going to have to do a full body workout tomorrow because I am traveling every day next week.


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[johnsonl3872]

Full body workout today. Took it easy so as not to aggravate my elbow. Here is what I did:
Dumbbell bench press-3 sets of 8
Squats-3 sets of 8
Dumbbell bicep curl-3 sets of 8
Tricep push down-3 sets of 8
Barbell pull over-3 sets of 8
Barbell shrugs-3 sets of 8
Good mornings-3 sets of 8
Dumbbell shoulder press-3 sets of 8
Calf raises-3 sets of 8
Reverse crunches-5 sets of 25

Elbow still hurts a bit. Hope it is better tomorrow


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[johnsonl3872]

Just a side note. My weight is down a bit. Was 179 this morning. That is 6 lbs down from start. I assume this is related to the missed gym days.


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[johnsonl3872]

Ok finally back from my sales stuff and back home! Back to the gym tomorrow!


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[johnsonl3872]

Welp back in the gym today! Took it easy as I am trying to not re-injure my elbow. Here is what I did-usually don't define weight amounts but oh well:

Chest day!

Incline bench press:
90lbs X 20
135lbs X 10
185lbs X 8
235lbs X 5
255lbs X 3

Dumbbell Incline Press:
35lbs X 8
40lbs X 8
50lbs X 8

Incline Bench Flies:
30lbs 3 sets of 8

Dips-50 reps done in 2 sets of 25

Cable flies:
30lbs X 10
50lbs X 10
60lbs X 10

Also did 8 minutes on 8 minute ab app

Yes I lift light but as I said-preserving my arm a bit


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[johnsonl3872]

Here is an updates pic. Keep in mind few work out days;


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[johnsonl3872]

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[johnsonl3872]

Forgot to post yesterday. Did arms and back:

50 pull ups

Drag curls 3 sets 10

Seated rows 3 sets 10

Preacher curls done as drop sets 4 sets to failure

Lat pull down 3 sets of 10

21s 3 sets of 10

Tricep push down 3 sets of 20

Dumbell lying extensions 3 sets of 10


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