TP's Gettin' Freaky

[Twin Peak]

Okay, if you followed my last journal you basically know my goals. If not, basically, I'd like to do a competition this year. When? Don't know. The short term plan is to do a 30 day bulk followed by two weeks of relaxing followed by a 6 week cut. Then I reevaluate and make some decisions depending on where things stand.

Here is some stuff I posted earlier today:
What???s next? Well, I am damn ready to diet. But not yet. I am going to do a short 30 day bulk cycle, though I???ll be watching overall cals. Then I???ll take two weeks of maintenance, then I???ll do a short 6 week cut doing a CKD (first time ever). I have been doing a bunch of reading on it and have the general CKD plans in mind and am really pumped right now to try it. So why not? Well, I am ready for another PH cycle, and the 30 days will give me enough time to figure out precisely my CKD and my training. My thoughts are that I will try the HST training since it seems to go well with the CKD. Anyhow, I have time to work all this out. That???ll put me to mid March and then what? Depends. If I am able to get to a shredded competition weight of 195 by July I???ll do so. If not, then no competition (perhaps in the fall). It will also depend on my BF at that time. I???ll likely do another PH cycle, but I won???t know until then whether it will be a cut, or a lean bulk. We shall see. I estimate that right know I am 225 at around 20% BF (most stored in the damn stomach. If at the end of this plan (by mid-April) I can get to a BW of 220 at 15% or under that would be nice. Thus:

Current:
Weight = 225
Estimated BF % = 20
LBM = 180
FM = 45

Short term Goal:
Weight = 220
BF % = 15
LBM = 187
FM = 33

Thus, I am expecting a gain of 7 pounds of muscle and a loss of 12 pounds of fat. Certainly possible (7 pounds of LBM on a 30 day PH cycle and loss 2 pounds per week on a CKD). But tough. Also. I???ll be getting some BF calipers. If I can find them by Sunday I???ll get a reading before the bulk if not it???ll have to wait until week two.

 

[Twin Peak]

The Bulk Workout

P.S. The "Freaky" is meant to describe my physique, when I'm done!

Friday, January 10, 2003

Other than standard supplements this 30 day bulk will be a PH/PS cycle. I???ll be doing 200mg of 1 Test and 600 mg of 4-diol (Avant) transdermally, twice per day. Cals will be the same as what I am doing now, so this will be different than my last VPX cycle. Should be an interesting control. I will cleaning up the diet and tracking it (I???ll post that next). So the only things I am changing are adding the PH/PS and tweaking the EDT to add more volume (and heavier weights), thus, this is my workout plan for the next 4 weeks:

.................................Week 1........Week 2........Week 3........Week 4
..........Exercise..........Wt...Reps.....Wt...Reps.....Wt...Reps.....Wt...Reps
Monday
(Chest and Bis)
A.......Incline Barbell.......315 (21)........315 (26)........350............365
.........Seated Dumbbell.......60 (26)........60 (29)........70............70
B.......Bench....................385...........385.........................
.........Barbell Curl..........185.............190.......................
C.......Decline Hammer..4p Per (50)......4 1/4 (34).....
.........Preacher EZ..........95 (30)...........95 (38)..........115............120

Tues. (Legs)
A.......Hacks................500 (24).........500 (32).........590............610
.........SLDL................315 (20)..........315 (21).........355............365
B.......Squat................435.............455.............
.........Standing Calf......12.............X
C.......Extensions...........7 (50).........7 + ¼ (53).........8............8
.........Curls................90 (45).........110 (40).........110............110

Wed.
(Back and Tris)
A.......Pulldown..........250 (28)........250............280............290
.........V-Bar Press.......170 (31)........170............190............200
B.......Deadlift.............455....................................495
.........Close-Grip.........330....................................385
C.......Barbell Row......255 (37).........275............295............315
.........Reverse-grip Press.....90 (X).........100............110............120
Friday (Shoulders)
A.......Lateral Raises......45 (X).........50............55............60
.........Bent Over Lats......30 (X).........35............40............45
B.......Military Press.......(245 x 5).................................
.........Seated Calf......4 (X).........4 + ¼............5............5 1/4
C.......Upright Row......135 (X).........155............175............185
.........Shrugs..............365 (X)............405............435............455

The goal is the (A) is my heavy period, assuming sets of 4-5 to start and getting 25 reps, (B) is my max period, will be doing singles and increasing the weight (or lowering) as necessary during each workout so that I can get 1 at a time, plan is to get 6-8 singles each w/o; (C) is my rep range where I will be using a weight for 7-8 reps at the beginning and shooting for 40+ reps. Weights for the first week are what I will do next week, and subsequent weeks are what I plan to do, given my high PH dosing. Goal will be do follow the weight increases AND match or beat the reps from the previous week. Very aggressive plan here (particularly given my calorie level), we shall see what we shall see. (P.S. The numbers in week 2 are by far personal bests (ever) assuming I get the expected reps; the numbers in (B) are where I will start, and expect to get, easily, and the number in the last column is the finish goal).

 

[Twin Peak]

Alright, I need to fix that chart, gimme some time, I'll post my diet on Monday.

 

[butterfly]

Re: The Bulk Workout

Originally posted by Twin Peak
P.S. The "Freaky" is meant to describe my physique, when I'm done!

More like TOTAL HOTTIE

 

[Twin Peak]

Should I change the thread name???

Thanks B, you are always good for some support!

 

[dvlmn666]

looks like an awesome plan. Gonna follow this one closely.

 

[Twin Peak]

WEEK 1 January 13-19 (2002)

Today my next cycle officially begins, though I started preloading with oral 1T this weekend, trying to finish up what I had left over. I will outline my diet for the four weeks and then, give a brief daily account in a weekly formal, ala Lyle-style.

On lifting days (M, T, W, F) I set kcals at 15 x BW, or 3300. I set protein at 1.5 x BW and carbs at 1 x BW with the remainder fat so the breakdown is 330/220/122 = 3300. On Thursday and Sunday, I am reducing kcals to 12 x BW to keep fat in check (2700 kcals). There the breakdown is 1 x BW for protein and carbs and the remainder fat, or 220/220/100. I will not change this plan to account for BW change, if mine should. Saturday???s is my ???free??? day (hey, this is a bulk after all!) This isn???t my day to go ape-shit, and I will make sure I get in at least 220g of protein, its just a day to have some extra carbs, some not so clean eating, and not have to keep track and eat on a schedule.

Here is my plan:

Lifting Days

5 am
40mg ephedrine
200 mg caff

5:30 am Pre-w/o Shake:
Dextrose, Whey and 5g Creatine 44/50/2 (420)

7 am Post- w/o Shake:
Dextrose, Whey and 5g Creatine 66/50/3 (530)
100 mg 1Test
300 mg 4-diol

9:30 am
1 cup oats
1 scoop whey
multi
glucosimine
32/56/7 (410)

12:30
1 ½ cups 1% cottage cheese
½ cup Fiber One
50/33/4 (330)

3:30
¼ skirt steak (5 oz)
4 cups mixed veggies
2 TBLS Flax
37/16/50 (665)

5 pm
100 mg 1Test
300 mg 4-diol

7:30
1 ½ pieces of salmon (3/4 pound)
Big Salad
2 TBLS Flax
45/5/58 (710)

10:30
Lean Body 45/12/2 (240)

Non-lifting days:

7 am
4 eggs
1 scoop whey
46/2/21 (430)

100 mg 1Test
300 mg 4-diol

9:30 am
½ cup oats
1 scoop whey
1 TBLS PB
35/37/20 (460)

12:30
1 tin tuna
2 TBLS Safflower mayo, light
WW Pita
38/40/11 (380)

3:30
1 tin tuna
2 TBLS Safflower mayo, light
WW Pita
38/40/11 (380)

5 pm
100 mg 1Test
300 mg 4-diol

7:30
Dinner, random
30/80/35 (700)

10:30
Optimum Protein Diet Shake
1 TBLS Flax
35/3/5 (325)

If I substitute meals, I will keep the macros relatively the same, but this will, by and large, be what I eat, day to day. I'd love to here comments, out of curiosity, though I doubt I'll change much, if anything. Depends whether you can convince me to!

 

[Robboe]

Freaky Twin-Peaky.

 

[Twin Peak]

WEEK 1 January 13-19 (2002) -- Con't


********
Week???Weight...Stomach..R. Arm..BF%

Week 1???223??????..41 ½??? ???.18?????????X

*********
Sunday Night: Right Bicep measured a hair under 18???, stomach was 41 1/2??? ??? roughly the same as at the end of last cycle. Shaved for before pictures and for application of Avant gel. Feeling good, very psyched to start. I found out that my lifting partner can???t make it tomorrow which will make the heavy benching a pain in the ass, I am not pleased.

Monday: Day 1, here we go. No parter, flying solo, still gonna lift heavy though. I got up a bit early since I need to start training earlier what with the 3 20 minute periods and all. No biggie, felt normal, felt excited to start (the best reason to switch up routines, in my opinion).

Workout was good. I did 315 on the incline bench as planned. At first it felt light, which was nice, but it got real heavy real fast. I only got 21 reps, but I???ll still bump the weight next week and see what this transdermal can do! The 60s for seated curls was heavy too, but doable. On the bench I started lighter than planned and I failed on 395. I got 385 several times, and I know that I can get 405 when fresh. Next time I???ll get 405 even after the heavy inclines. Promise.

After showering I applied the transdermal, with apprehension, to my chest and abdomen. It was more liquidy than I thought and went on easy. Didn???t smell strong, and dried quickly. I was pleased with this (I use 9 squirts) and even wondered if it would do anything. After an hour the areas of application began to feel warm (not in a bad way) and that lasted for a few hours. Second application was on my legs. This wasn???t as pleasant. Took longer to dry, and was still kinda sticky for a long time. I assume it???s the area of application (legs are smaller and hairier). I also got the sense that each squirt gave more gel this time, perhaps I held it longer. Either way, I think you need to get used to the pump to keep it consistent.

Food during the day was somewhat tough. Felt bloated, fat and full almost all day, I think it was the extra oats, not used to a full cup. Body aches nicely from this extraordinarily heavy and workout. Legs tomorrow should be, ???fun.??? At night I was hungry. I ???felt??? leaner and I felt like I need more food to recover. Perhaps I just wanted to eat more. So I did. I dropped 1 TBSP of flax and had a spoonful of couscous with dinner and had half a bag (okay so it was ¾) of beef jerky (yum!) instead of my shake. I think it means I had about 300 more cals or so, more protein and carbs and less fat than typical. Yum, day 1 and I already ???cheated???; oh well.

P.S. Anyone other than DV following this? Just curious, cuz if not I'll prolly not bother posting it here since I keep this journal on my system here. Not trying to be a prick about this but if ya'll aren't reading this and finding it interesting (not my writing style which is dull and boring ) but my "experimenting" (with training, diet, and or supps) so to speak or don't have any helpful insights then I takes too much damn time!!!

 

[P-funk]

Wow TP, you're strong as hell. 315lbs for 21 reps is crazy.
About the ps....I think reading about peoples experimenting is interesting and I appreciate you taking the time to include it in your journal, thanks.

 

[Twin Peak]

Originally posted by P-funk
Wow TP, you're strong as hell. 315lbs for 21 reps is crazy.
About the ps....I think reading about peoples experimenting is interesting and I appreciate you taking the time to include it in your journal, thanks.

Funk, I think you misunderstood my EDT training program. I did not get 21 reps on the incline in a single set, rather it took 7! LOL.

Reread the program. But in sum, I take to exercises, set a weight and do as many reps as I can in 20 minutes. The goal the next week is to beat that total with the same weight. Because of the PH/PS cycle I am planning on increasing weight AND reps each week. So, for example, yesterday I set the incline at 315 and seated dumbbell curls with 60s. I alternated back and forth resting approximately 1 minute between sets. For inclines I did the following reps: 5, 3, 3, 3, 3, 2, 2 = 21. I got a few more reps than that with the dumbbells. Next week I'll do 335 and try to get more than 21 reps (or at least the same).

 

[butterfly]

I read your entries... I usually don't have comments cause it's all guy type lifting... and I'm jealous cause I don't think I'll ever go on a bulk

BTW, where are those before pics???

 

[Twin Peak]

Originally posted by butterfly
I read your entries... I usually don't have comments cause it's all guy type lifting... and I'm jealous cause I don't think I'll ever go on a bulk

BTW, where are those before pics???

You just monitor for the pictures!

Well, I'll post 'em one of these days, but I warn you, I am a fatty right now!

 

[Robboe]

TP, i'm reading this bad boy when i can.

But a fan request: can you split your entiries into lots of smaller paragraphs instead of one big one?

I know it sounds petty, but i find it easier to digest that way.

I think i'll do another ONE cycle quite soon in the future (within 2 weeks hopefully). I'll start a cut in February and i wouldn't mind adding another 6lbs before then.

 

[Twin Peak]

Originally posted by The_Chicken_Daddy
TP, i'm reading this bad boy when i can.

But a fan request: can you split your entiries into lots of smaller paragraphs instead of one big one?

I know it sounds petty, but i find it easier to digest that way.

I think i'll do another ONE cycle quite soon in the future (within 2 weeks hopefully). I'll start a cut in February and i wouldn't mind adding another 6lbs before then.

Yeah, Rob is back! You know, the one who lifts heavy and enjoys cutting!

You are write about the paragraph thing. I am trying to develop a new format and its difficult. I was trying to do a weekly, with 1 para per day, but the damn thing got so long. Anyway, yes I'll break it up, anything for a fan!

 

[Robboe]

Right - the opposite of left or something correct.

Write - to write words or some sort of language.

Major difference.

 

[Twin Peak]

Originally posted by The_Chicken_Daddy
Right - the opposite of left or something correct.

Write - to write words or some sort of language.

Major difference.

Like I said, the old Rob is back!

Thanks again for pointing out my inadequacies.

 

[butterfly]

Originally posted by Twin Peak
You just monitor for the pictures!

Well, I'll post 'em one of these days, but I warn you, I am a fatty right now!

You think me so shallow as to only read your journal for pics

I'm so hurt

 

[Twin Peak]

Originally posted by butterfly
You think me so shallow as to only read your journal for pics

I'm so hurt

Um....I was just kidding?

 

[butterfly]

Yeah... sure you were

I think you owe me now... owe me some pics

 

[Twin Peak]

always an angle.

 

[butterfly]

Not me

 

[Stacey]

I'm following tooo TP~ Just never have a chance to post.. but I will start!!!!
You really are an inspiration!!!

 

[Twin Peak]

Originally posted by Princess
I'm following tooo TP~ Just never have a chance to post.. but I will start!!!!
You really are an inspiration!!!

Wow, P is in the house! I had no idea. Welcome.

 

[Stacey]

hehehe!! I'M HERE! Wooohooooo!
Thanks for the warm welcome hon! Good luck on your program!!

 

[Twin Peak]

Tuesday:

Some thoughts. I am really curious about this cycle. There are three things that I could attribute some or all of my strength gains to from my last cycle of oral 1T: (i) increased cals (I bumped up over 1000 more per day); (ii) muscle memory (I was not at my personal strongest levels and only got to them through the cycle; didn't break any new ground); and (iii) higher training volume. This time I am only changing the volume thing. Cals are the same and I am at or above personal strength records right now. For the first time I have passed previous bests from 1998. Also, recall that on my last cycle the strength gains the second week over the first were ridiculous. So next week should be particularly interesting. We shall see.

I woke up this morning feeling REALLY lean. So much so that I measured my stomach and weighted myself. Results were interesting. I was an inch smaller in my stomach. Now this was first thing as opposed to Sunday night so that may account for the ???loss???. But I weighed 219, 4 pounds lighter than yesterday. Logic dictates that its water loss but (i) I had a lot of salt in the beef jerky last night and (ii) the 4-diol is supposed to cause water retention. Hmmm. Could I be getting leaner in, well, one day? Doubtful, but little else makes sense. Any ideas?

Leg workout was tough, the weights were heavy, but I battled through. Handled some nice weights on the hack squat (5 plates plus a quarter per side) and SLDL (315) both PRs then did my singles for squats. Worked successfully up to 435 and got 5 singles total. Now I have a nasty purple bruise across my traps, never happened before. But my quads didn???t even feel ???worked??? until I did heavy extensions. Doing them, however, I didn???t get the normal ???burn??? they provide rather my legs got that feeling when you pulverize them. I think the heavy stuff really stimulated them and the reps got them going. Gel applied nicely to my chest and abdomen again. Also I realized that the bottle must be held upright (not sideways) or too much comes out per squirt.

Was bloated from the oats, but not as much as yesterday. And I was fairly hungry throughout the day. Also, I feel REALLY lean today and my stomach feels significantly smaller. I???ll have to tape it tonight to see if the reduction was real or what. I am liking this so far, and I feel great, no lethargy t???all. No skin irritation either.

Taped the stomach tonight and the inch was back, damn water weight! But then I didn???t really think I lost an inch of fat in 2 days. Food deviations include another spoonful of cous cous at dinner, and the rest of the bag of beef jerky instead of the shake (plus I went to sleep at 9:30!!!) Estimated cals at 3400.

 

[Robboe]

Don't underestimate how much weight just eating throughout the day puts on you.

And it stretches your stomach out too, so you appear to have a bigger belly.

Just take it on the chin, and realise that it'll go when you cut.

I know you're using avant 4-AD but is it also avant 1-T you're using or another brand?

 

[butterfly]

Originally posted by Twin Peak
Tuesday:
I woke up this morning feeling REALLY lean. So much so that I measured my stomach and weighted myself. Results were interesting. I was an inch smaller in my stomach. Now this was first thing as opposed to Sunday night so that may account for the ???loss???. But I weighed 219, 4 pounds lighter than yesterday. Logic dictates that its water loss but (i) I had a lot of salt in the beef jerky last night and (ii) the 4-diol is supposed to cause water retention. Hmmm. Could I be getting leaner in, well, one day? Doubtful, but little else makes sense. Any ideas?

I totally know how you feel here! I woke up this morning feeling super lean and knowing I couldn't possibly be any leaner in the three days I've been strict on my diet... especially since I had a bowl of ice cream last night

Maybe it has something to do with the moon and gravitational pull Would be an interesting study!

 

[Twin Peak]

Rob, I took a bottle of 4Aderm and added 4 grams of 1 Test powder from Mike. I never underestimate that, I can fluctuate up to 5 pounds. Just was some insight into my warped brain, is all.

B, I like the moon idea, probably accurate too.

 

[kuso]

Alright, I have finally made it. Just read through the whole thing and am really looking forward to watching your progress this cycle

Intersting training too.........did you say you saw that in T-mag?