Starting Over

Yeah I've heard that, I've got a bit of prepubescent myself, didn't do anything for it alas

''If one is after quick results one never learns an art.''

Erich Fromm

Epistane = good at 70mg. I am at 70 right now and I really feel it. anything under oh, 60mg is a waste. I am done with legal steroids after this one until I am 21. This cycle has done some psychological damage. I have been dealing with major depression and anger, but for no reason. So, I am going to enjoy these final days for a few years.

Anywho, Wednesday me and my buddy squatted really heavy and rack pulled with some intensity.. some benching.

Squat
135 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 3
315 x 2

Sumo Pin Pulls

135 x 5
225 x 3
315 x 3
365 x 3
405 x 1
315 x 8

Then I did some pull ups and dips. This really busted the **** out of our legs

Bench Press
135 x 5
185 x 3
205 x 3
225 x 2
245 x 1

Yeaah, going to bench really heavy on Friday.Hopefully 280lb at a BW of 179.

Keto is going pretty well. Me and the training partner are having a lot of fun swimming and basketball, so its burning off everything, but we have so much fun I forget we have been training for two hours. I'd say at 170lb I would be at about 5% BF. I am guessing I am at a 9% right noww, all abs are showing except the very bottom two. Vacation is in mid july, so I got time.

Also, considering taking up gymnastics. Heh.

don't run epistane at more than 60mg. It takes a toll on your mentality if you are prone to depression side effects. It's very hardcore once you get into higher dosage, but I'm done with the cycle now thank the lord. Started my Genox today at 40mg. Gotta take my novedex XT before bed.

Training Friday was pretty much not even training because I stayed up all night Thursday.

I ran strict no carb yesterday, cheated today, cheated Friday and had no carbs the rest of last week. I am going no carb until next Saturday starting tomorrow. I am at 10% BF and 177lb or so. To get to 6% I need to be at around 169 or 170lb, so that's my goal in the next three weeks before the beach.

Current training

Monday
Heavy Pull
Assistance Exercises

Wednesday
Heavy Push
Assistance Exercises

Friday
Light Full body
Heavy Assistance Exercises

Every day I am trying to get in a mile or two in the morning before breakfast and basketball and swimming in the evening after dinner.

Intense pull day.. Pretty good day, I suprised myself. I added in OH Press so I won't have to do them Wednesday.

Rack Pulls from ankle
Conventional Grip
225 x 3
315 x 3
365 x 3
405 x 1
I could have gone to 425 but I had a horrible back pump

Sumo Grip; Wide stance
315 x 5
315 x 3
315 x 3
315 x 2
I'm pretty sure I could move these up to 365 next week. I might deadlift from the floor next week, I duno.

Pull Ups
1 x 8
1 x 6
1 x 5 +25lb
1 x 5 + 25lb
1 x 3 + 25lb

90 Degree Barbell Row
135 x 5
155 x 5
185 x 5
205 x 3

Standing Overhead Press
135 x 5
135 x 5
155 x 5 PR
170 x 1 PR
I was shocked I got 170 as easy as I did. I had an unstable step when unracking and it kinda got me nervous, but I did it.

15 minutes of cardio at 132 BPM heart rate

I popped some BCAAs this morning and I jogged/walked almost 2 miles which took around 30 minutes because I did a lot more walking. Tomorrow morning I am going to go for 2.5 miles.

Diet
#1: Pork Rinds and 3 Eggs
#2: Pork Rinds
#3: 2 cans of tuna in mayo
#4: Chicken Breast
#5: Whey Protein PWO

This adds up to about 1900 calories and enough protein and very few carbs. I'm getting less gut each day. Vacation in about two weeks, so I am only carbing up on Saturdays from now on for a 24 hour carb up, but I probably won't go much over maintanence.

Life is pretty good in the training world, if I could just get a better job with the same pay so the stress isn't so overwhelming.

Heavy Push today. I am going to do all legs on Friday because my ass muscle is still giving me a lot of trouble.

Bench Press
135 x 5
185 x 3
205 x 3
225 x 2
245 x 1

I am pretty much stuck at 245 right now, but it's coming off of a 20 pound so far cut and I still have another 8 left to lose.

Weighted Dips
1 x 5 +25lb
1 x 5 + 45lb
1 x 3 + 45lb
1 x 3 + 45lb

Overhead Tricep Press
3 x 6 with 65lb

10 minutes jogging then 10 minutes of bike. Decent day, but I am looking forward to squatting.

I'm to the point of eating nothing but eggs, cheese and almonds. It's all I have eaten today. What're you eatin' Saturday? I think I'm going to go to a pancake joint for my carb up.

Well, last night I couldn't take it anymore and I had a lot of carbs, BUT somehow I remained in a light state of ketosis. Today I am trying to eat less than 10g of carbs and I am at 6-8 right now from the cheese in my eggs.

I am 10% BF and I look actually pretty damn good, but I want to go down to 6% or 5% by July 18th. That's when I go to the beach. I noticed also in a few pictures I took for reference, I am a big damn 175 pounder. Maybe it's because I ate about 200g of carbs in less than an hour, but I got a sick pump last night from it. Today I am bloated and a little flat, so my pictures aren't as awesome as they were last night. I will post up some in here whenever I get the F'ing program to work again. Going to go run 2-3 miles tonight after I get off work.

SO today was legs and I didn't have a good squat day but I did have a good rack pull day because I set one hell of a record.

Squat
135 x 5
185 x 5
225 x 3
225 x 3
225 x 3

Good Mornings
135 x 5
135 x 5
135 x 5


Rack Pull from the knee
135 x 5
225 x 5
315 Sumo x 3
405 x 2
425 x 1
445 x 1
465 x 1
485 x 1
500 x 1

Could have for sure got 515 or so, but ah well.

Pause Bench

135 x 5
135 x 5
155 x 5
135 x 5

Pull Ups
A few sets of 6

today was decent. i am sticking to the same strength area and losing weight, so its all good.

DB Bench
50 x 10
60 x 8
70 x 6
80 x 4

Rack Pull
135 x 8
225 x 6
315 x 3
365 x 1

Machine OH Press
150 x 8
170 x 6
210 x 6
240 x 5

CGBP
135 x 5
185 x 5
135 x 5

OH Tricep Extension
60 x 8
60 x 8
60 x 8

I'm doing higher reps to help the vascularity along before I go on vacation this upcoming Saturday. I did like 25 minutes of cardio.. Plan on running a couple of miles tonight after work. Tomorrow I am going heavy as hell on my back and legs, lighter on the biceps.

Well let me say running that 3 miles last night with the marine guy really kicked the hell out of my quads and calves, so I had to go light on the squats today. Bad thing is, he wants to go again tonight.

Not only that, there was some asshole at the gym using every ****ing piece of equipment, including the squat rack, and he took forever. I finally got tired of it when I ran out of isolations and escorted myself to the rack.

Cable Row
150 x 5
170 x 5
190 x 5
100 x 20

Pull Down
120 x 5 BTN; 5 ITN, 5 BTN
140 x 5 Wide Grip
160 x 5 Close Grip

Pull Up Variations
6 sets of 3

EZ Bar Curls
65 x 6
85 x 5
85 x 5
65 x 6; 4 Rest Paused

Squats
135 x 5
135 x 5
135 x 5
and now its hard to walk. I might not run tonight because I really don't know if I can keep up another night. He was planning on more like 5 miles round trip.. I dunno about that.

Anywho, diet is going good. I weigh 176 at 9% today with still some subcutaneous water. I am going to try the shredded in 6 days deal here so I can dry out for Saturday at the lake. I should for sure be 5-6% by the time I go to the beach on the 18th. I just dunno if I can stand to be 170lb again.

Today is my off day from the gym. Looks like this summer vacation I will be sporting 9-10% BF.

Now that I have incorporated carbs back in, I am effing hungry all the time. I think my metabolism has gotten some giddy up in its step.

I did some high reps today on the

DB Bench Press
Skull Crushers
Pull Ups
Standing OH Press

I went pretty heavy and I was majorly pumped, but nothing special.

How's the tren going

''If one is after quick results one never learns an art.''

Erich Fromm

Oh, I stopped tren about 4 weeks ago. That stuff was a bit too harsh for me stacked with epistane. I have been on tamoxifen almost two weeks now.

Anywhoo, here was todays wonderful workout

Squats
135 x 5
185 x 3
155 x 20 = this was actually really hard; i paused at the top for two deep breaths so it took a long time.

Rack Pull
225 x 5
315 x 3
405 x 1
505 x 1 = PR; there is a video of this up right now. go tell me what you think.

rest paused bench press
warm ups
135 x 10
155 x 10
175 x 13 RP

then I did some bicep work which is irrelevant.. and

Pull Downs
130 x 5
140 x 5
100 x 15
160 x 3

Cable Row
120 x 10
140 x 15
130 x 15
160 x  5

my back was rather sore today from doing a million pull ups yesterday.

thought i might update. i am currently in michigan on vacation, but i have been training some. my family here has a bowflex, so I have been using it every other day full body. I have to use every bow on it for each lift.

Oh, and for my deadlifts/squats or legs or however you want to go with it, I have my family sit in the 'family golf cart' and put on the e-brake while I rep out deadlifts on the front bumper. It's gotta be at least 350lb all together. I must be getting stronger. I am actually getting leaner, I just hope I'm not losing muscle. It's hard to eat when you are outside swimming all day and before you know it, you have missed 3 meals. I have kept it low carb for the most part. Oh well, see you guys when I get home again.

Today I did high volume pushing. It was early this morning so I don't really remember numbers, but I know this BBB program is going to be hard. I tried to get three sets of 15 with a 135lb bench, and I tired out really quick. It makes you feel weak when you can't use big numbers.

Okay, so I am trying to get a taste of big beyond belief for this week, so I tried day one ramp one today. It went really fast, but it busted my ass.

Day 1: 13-15 Reps; 90 Second Rest; Back, Chest, Biceps, Calves

Neutral Grip Row
120 x 5 Warm Up
150 x 15
170 x 15
200 x 15 Good upper back pump after this. Also this is a new PR.

Bench Press
135 x 13
135 x 13
135 x 13
I had to lock out and breathe a few times. Pressing that weight that many times is hard. And that's a low number.

Barbell Curl
65 x 15
65 x 13
45 x 13 I was extremely, painfully pumped after this

Calf Press
300 x 10
300 x 10
300 x 10 These were paused at the bottom

pretty tough. I will attempt to progress 10lb on each lift through out the weeks

Today was a true test of this program. I feel like I have gotten my ass kicked. I honestly don't know if I will make it through work this evening.

Day 2; Delts, Triceps, Thighs; 90 Second Rest

Seated Military Press
95 x 13
95 x 13
115 x 13; I had to rest pause and I thought I was going to pass out under the bar

CGBP
135 x 13
135 x 13
135 x 13 had to RP again to get them.

Squats
135 x 13
155 x 13
155 x 13

Then I thought it would be a good idea to do

SL Deadlifts
135 x 10
185 x 3
135 x 13
135 x 13

then I could barely walk and had to go puke. if this program doesn't get me bigger, nothing will.

deloading this week. on vacation with no weights at all. it sucks. when i get back i'm doing 5/3/1 for the next year or so, committed.

I will be bulking with keto and then next march I will start a keto cut.

5/3/1
Weeks:  85% 1, 90%  2, 95% 3, 60%  4

Monday
Bench Press: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1;
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• Close Grip Bench;  4 x 8-12
• Incline Dumbell Press; 4 x 8-12
• Weighted Dips; 5 x 10
• Planks; 3 Sets of as long as possible

Tuesday
Squat: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1;
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• Good Mornings; 4 x 8-12
• Lunges; 4 x 8-12
• Front Squat; 4 x 6-8
• Hanging Leg Raises 5 x Failure

 
Thursday

Overhead Press: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• DB Miltary Press; 4 x 8-12
• Rear Delt Fly; 4 x 8-12
• Front Raises; 4 x 8-12
• Planks; 3 Sets of as long as possible

 
Friday

Deadlift: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• Krok Dumbell Row; 3 x 20-40
• Shrugs; 5 x 8-12
• Weighted Pull Ups; 4 x Failure
• Hanging Leg Raises 5 x Failure

this is my 5/3/1 program I am going to start. I may or may not change up the assistance exercises depending on how my body reacts, but what I have is what gets me the biggest fastest.

As for my bulking diet, I am 100% going to run the keto diet for AT LEAST 2-3 months to see how much muscle I gain and fat I gain/lose. I am going to monitor this close with calipers.

I think I will begin with 3500 calories a day with 60f/35p/5c macro.

Today was good until the Kingsport Mets baseball BS showed up with 30 people doing the stupidest **** in the world and acting like hardasses.

My calculations for the first wave of 5/3/1 on the bench was 185 for 3 sets of 5.. Well 185 is way too heavy.

Bench
135 x 5 Warm up
185 x 2; Not good
Working sets
165 x 5
165 x 5
165 x 9

Incline DB Bench
50 x 8
60 x 6
70 x 4

Dips
BW x 5
BW x 5
+25lb x 5
+25lb x 5

Decline Weighted Sit Ups

This busted my ass pretty well. I didn't do the CGBP because now I am kinda realizing I won't need them.

Here was the diet

#1: 3 eggs, 1 whole wheat toast, 1 tblspn peanutbutter, go lean high protein cereal with 8oz skim milk
#2: SizeOn during workout and cytocarb + whey + milk
#3: two large chicken sandwiches, tea
#4: almonds
#5: more almonds
#6: footlong chicken sub from subway
#7: bout to go have some cottage cheese and peanutbutter

Adds up to about

4200 calories with about a 40/40/20 or so

I feel like I have been hit by a train. I over estimated my 1RM, so 85% of it was ridiculous.

Deadlifts
135 x 5
225 x 5

Working sets
280 x 5
280 x 5
280 x 1; dropped down to 225 x 4

DB Krock Row
60 x 25
80 x 15
100 x 10 PR
I sense stretch marks in the future.

Pull Ups
4 x 5; mixed grips

I added in a couple of sets of DB curls for assistance on deads. Then I tried some rack pulls into shrugs and my muscles shut down. I called it a day.

No training today, thank God.

I am so sore. My back feels like I'm giving birth through it.

Anyway, here's the diet for today

#1: Weight Gainer Shake (Got up late for a meeting; had to wing it)
#2: Chicken salad sandwich; egg salad sandwich; milk
#3: Large plate of spaghetti with whole wheat noodles; milk
#4: 1/4 pound almonds
#5: Large Japanese platter; milk

I am going to have to go get another meal, I am starving my ass off right now. I got some loving action tonight, and that always stimulates my appetite. I am considering an omelette.

Tomorrow I am going to do

Squats
Krock Lunges
Good Mornings
Box Squats; triples and singles
Abs

I will probably be dead after the workout.

Today was weird. I didn't have as much intensity as I thought I would.

Squats
135 x 5
225 x 5
225 x 5

Good Mornings
135 x 5
135 x 5
135 x 5

DB Lunges
40 x 4
30 x 5; these were harder than I had expected.

Box Squat
135 x 10
185 x 8
185 x 8
205 x 6

Ab work

Next week I think I am going to focus on heavy box squats as my main exercise, and front squat for assistance. Or maybe today was just a bad day.

Perrynaytor


I feel like I have been hit by a train. I over estimated my 1RM, so 85% of it was ridiculous.

Deadlifts
135 x 5
225 x 5

Working sets
280 x 5
280 x 5
280 x 1; dropped down to 225 x 4

It's fine if you want to change it up, but this isn't how 5/3/1 works, you do a light warmup, and then do 65/75/85 percent of your estimated 1rm on the first week then 70/80/90 then 75/85/95 on the 3rd week. This is just what he has suggested, but I think you shuld try it, because 3 straight sets of heavy weight can be extremely brutal, and you likely won't get as good of results as if you built up. Especially 3 straight sets of deadlifts. But anyways, just thought I would share this, your lifts look pretty good btw.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I didn't realize I was supposed to start with 65/75/80. Ah well, that's great.

Today wasn't a good day so I just did enough and got the **** out.

Some dip **** was wanting to do BB wrist curls in the power rack, and today was kind of a pissy day, so I just winged it and left.

Thanks for the compliment though, bro

tomorrow is shoulders 5/3/1 style, hopefully a better day.

Some dip **** was wanting to do BB wrist curls in the power rack

 
I feel for you there.

''If one is after quick results one never learns an art.''

Erich Fromm

Perrynaytor


I didn't realize I was supposed to start with 65/75/80. Ah well, that's great.

Today wasn't a good day so I just did enough and got the **** out.

Some dip **** was wanting to do BB wrist curls in the power rack, and today was kind of a pissy day, so I just winged it and left.

Thanks for the compliment though, bro

tomorrow is shoulders 5/3/1 style, hopefully a better day.

Lmao!  We should make a list of annoying gym behavior and start a thread!  ;)

JMBS

Perrynaytor


I didn't realize I was supposed to start with 65/75/80. Ah well, that's great.

Today wasn't a good day so I just did enough and got the **** out.

Some dip **** was wanting to do BB wrist curls in the power rack, and today was kind of a pissy day, so I just winged it and left.

Thanks for the compliment though, bro

tomorrow is shoulders 5/3/1 style, hopefully a better day.

Lmao!  We should make a list of annoying gym behavior and start a thread!  ;)

Hah, go start one in the off topic forum. It will probably stay alive forever.