Hey guys i will be starting this new log. Ive currently been off cycle for a little over two months. I plan on going natty for a while if not forever due to blood pressure issues. I came off my last cycle at 228 and am holding onto a solid 226 right now. My last course was a 1,200 mgs of Deca a week and 500 mgs of Primo a week with 100 mgs of dbol a day. I will not be able to train legs this week due to a tendinitis like feeling in both ankles and calf area. Currently taking a prescribed anti inflammatory called naproxen. Hopee this subsides soon because its really bothering me not being able to train legs as my legs were really starting to come in the way i wanted.
Monday was Chest(i did an extra amount of volume because i was not training any other muscle that day)
Flat Bench-135 for 20, 225 for 12,315 for 8, 425 for 1, 315 for 6, 315 for 5
Incline Dumbells-125 s for 8,6,6
Incline Barbell-4 sets of 8 with a 2 second pause on my chest w 225
Flat dumbell flys with 80s for 8,8,6,6
Cable Crossovers supersetted with Dips
Meal 1
12 egg whites One Whole Egg, 1.5 cups of Ezekiel Cereal(120 g of carbohydrates), half a container of strawberries, 2 pieces of ezekiel toast, One Fat Free Yogurt
Meal 2
Protein Shake
Meal 3
100 g of Carbs from Brown Rice or White Potatoes and 12 oz of Chicken or Beef, and green vegetables
and one large container of Canteloupe
Meal 4
Two Pieces of Whole wheat bread with peanut butter and a protein shake
Meal 5(Preworkout)
Two Burgers plain with 80 g of carbs from brown rice/ or chicken 12 oz and Pasta 100 g worth of carbs
Meal 6
Protein Shake and an Orange
Meal 7
12 oz Steak, 3 Baked Potatoes, Salad and Veggies with Olive Oil
Desert before bed
Some kind of fruit usually mango or pineapple with trioplex protein cookie
Weighted in at 229 last night. Must be a reaction to the increased carbohydrates that i put in about 5 days ago. And the addition of a few testosterone boosters.
Well anyways i trained shoulders and traps yesterday
Reverse Pec deck 3 way superset of the following
Regular Reverse Pec Deck four set of 12
Reverse Pec Deck w Palms pointing out-four sets of 10
And One Arm Reverse Pec Deck-four set of 12
Shoulder Press Machine- Really heavy sets of 8,8,6,4
Laterals Standing One Arm at a time-three set of 10
Seated Laterals-4 sets of 10
front Raise w Barbell- 4 set of 8
Traps
Machine Shrugs-20-10-8-8
Behind the Back w the Barbell-4 set of 12
And Upright rows on the Cable w the rope pause 2 sec at the top-15-15-15
Abs
Crunches on the Cable-20-20-20-20
Crunches on the Floor-20-20-20
Today was just Back
A little depressing because i couldnt do alot of rowing movements or deadlifts because of my ankles
T-Bar Row(machine w pad on your chest)-2 plates for 15 3 plates for 10 3 plates for 8 3 plates and Quarters for 6
superset with
Pullups-10-8-6-4
Close Grip Pulldowns but w knees under seat sitting on the Floor-(160 lbs)10-10-8-8
Front Pulldown Wide(using 200 lbs)-10-8-8-6
Pulldown Behind the Neck but w bench on Incline infront of pulldown Machine to minimize cheating and change of angle-12-12-12-12
Then sitting sideways on the Pulldown Machine using on arm handle(never done this exercise before pretty hard)-10-10-10-10
Cable Row w 250 lbs-8-8-6-6
Back Extensions w 45 pound plate then drop w no weight 4 times
Stomach
Crunch on the Cable-20-20-20-20
Leg Raise w dumbell-15-15-15-15
superset with
Leg Raise without dumbell-15-15-15-15
Nice log phil. You are strong as an ox. Your volume would destroy me. Your diet reminds me a lot of mine, lots of complex carbs and fruit. I forget, how tall are you?
i got some pics posted from when i was like 207 if you look through my previous threads. I have one when i was 212 but its not a posing pic its just me in a guinea t.
seems like your eating a ton of cals and carbs... I'd like to see what you look like
I put a pic down there from when i was about 212. Sorry its not a posing pic and its odd i have a beer in my hand because i rarely ever drink so its a little out of character. Never counted my exact calories would any of you guys have a guestimate to where im at?
Nice log phil. You are strong as an ox. Your volume would destroy me. Your diet reminds me a lot of mine, lots of complex carbs and fruit. I forget, how tall are you?
I put a pic down there from when i was about 212. Sorry its not a posing pic and its odd i have a beer in my hand because i rarely ever drink so its a little out of character. Never counted my exact calories would any of you guys have a guestimate to where im at?
what up phil!? Nice delts man!! Swole for sure.
Use www.fitday.com to track cal's. It's great. Once you get all your odd stuff entered and such, it's a breeze. then you can cut and paste your macro's to your Journal.
Also, nice choice of supps. Trib has never done jack for me but I really like DHEA, BCAA's, and Glutamine. Scratch the BSN Axis HT, it's just ZMA, Trib, and dhea derivatives. You should be covered without it.
What are your goals for this cycle? ..besides staying natty.
thanks for the link bro. My goals are to try to atleast keep my size and make some improvement on to my weak points(putting more detail into my shoulders, adding more size to my rear delts and calves, Id also like to open up my lats a little more and improve on my lower back.
i put everything into fit day it didnt shakes or anything in there so i just addded that math myself. Seems that i am just under 6,000 calories. Protein about 360. Carbs about 650 fat about 200.
I also forgot to mention my body felt really worn out friday so idecided to take a 3 day rest and i will probably be doing chest biceps and triceps tomorrow. Ankle took a spiral for the worse. But i spoke w my aunt whos a physical therapist and ive got some protocol to follow. Hot and cold back and forth for twenty minutes twice a day. Ive also bought 2 ankle braces and ive got some exercises to help rid my legs of the inflammation. Stupid ass hacksquats with stupid ass weight caused this injury.
Chest was yesterday
Cable Crossover-20-10-8-6(70 lbs,100lbs, Whole rack=140, whole rack)
Bench Press Flat w barbell pausing 2 sec down on chest-10-10-8-8(just 2 plates 45 each side)
Flat Flys-10-8-6-6(85's,95's,100's,100's)
Incline Barbell-8-8-8-8(225)
Dips-3 set till failure
Abs
Crunches Machine-20-20-20-20
Crunches on the Floor-20-20-20-20
superset with
Leg Raise w dumbell-15-15-15-15
superset with
Leg Raise-15-15-15-15
just to get as big and strong as possible. For immediate goals im just trying to keep gaining in small increments whether it be with strength, size or both.
My joints and tendons are really killing me. I would love some deca right now my joints can handle anything on that stuff. My elbows are getting worse im gonna get some moreaccupuncture on sat see if that helps any.
Biceps, Triceps and Forearm
Alternating Dumbell Curl-15-10-8-6(40,45,55,60)
superset with
Nosebreak w dumbell but across the face-15-12-12-12(kept really light because of elbow inflammation)
Preach Curl w Barbell-12-12-10-10
superset with
One Arm Pushdown-15-15-12-12
Curl from Cable to ear-8-8-8-8
combination with
Reverse Pushdown One Arm at a time-10-10-10-10
Concentration on Cable-10-10-10
superset with
Reverse Curl on Cable-15-15-15
Yesterday was Shoulders
Sitting down bent over Laterals for Rear delts-20-10-8-8
Hammer Machine Shoulder Press Behind Neck-20-12-12-12(just kept it at 2 plates elbows are killing me)
superset with
Reverse Pec Deck for Rear Delts( 4 sets of 12 at 160)
Seated Laterals-3 set of 12 w 45 lb dumbells
Laterals Behind the Back on cable-3 set of 10
Front Raise on Cable-10-10-10
superset with
Upright Row on Cable-12-12-12
Pullups-4x
Front Pulldown-10-8-8-6(200-210-220-220)
Sitting Side ways on pulldown w one arm grip pulldown-4 set of 8
Tbar Row w Pad on Chest-12-12-12-12(kept it at 2 plates and quarter to make sure i got 12 reps each time)
Front Pulldown Closed-8-8-6-4 drop 10
Cable Row-8-8-8-8
Pullover on CAble-12-12-12-12
Traps
Sitting down Shrug Machine-20-10-8-6
Upright Row on Cable sitting down-12-12-12-12
Abs
Leg Raise with dumbell-15-15-15-15
drop
Leg Raise-12-12-12-12
Good choice on the pull ups. Really work those. I noticed over winter when I decided to drop the lat pull downs and increase my pull ups, WHAM, my lats started to really come through and widen out. so shit!
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Originally Posted by MilkDaScow
