Really well, gonna do a full write up on all my rebound cycle the last week I'm on it.Thank you Marvel. How is the Primo working out?
Nice wheels
Monday
Weighed 235.2 lbs in the morning.
No morning cardio slept it in.
Legs & Arms
Seated Leg Curl – 4 warm up sets – 2 x 12 195 225 with partials till failure
Barbell Squat – 3 x 15 255 255 265
*Db curls 4 x 12 25 30 35 40
Rope Cable Hammer Curls 4 x 15 45 50 55 60 drop set (60x15 45x8 30x6)
EZ Bar Close Grip Bench 3 x 10 120 150 170
Single Palm Down Cable Extension 4 x 15 10kg 12.5kg 15kg 17.5kg drop set (17.5kgx15 12.5kgx8 10kgx5)
Single Arm DB Trap Saw 3 x 12 15 20 25
Quad Stretch 50 secs
Hamstring Stretch 50 secs
Tricep Stretch 25 lbs x 60 secs (DC Stretching)
Bicep Stretch 20 lbs x 60 secs (DC Stretching)
*30 mins of cardio after lifting.
*Tuesday
Checked in with coach and got new higher macros and cardio dropped down a bit.
New Macros are Protein 375, Carbs 150 and Fat 50. Which means I get to have more Intra MD, expensive but worth it.
*
Tuesdays are usually just cardio days but I also do some touch up lifting
Orange Band Laterals 3 x 20 1 band 1 band 1 band+5lbs
Incline Lying Front DB Raise 2 x 15 10 15
Hanging Leg raises 3 x 15 bodyweight for all 3
Calves 5x30 20 40 60 80 100
*40 mins of cardio which is now my highest amount of cardio to be done 7 days a week.
Sent from my SGH-T999 using Tapatalk
Thank youNice wheels
Sent from my LG-LS720 using Tapatalk
Thanks he handles my nutrition and cardio I do my own training and supplementation including gear. Good team so far excited to see what we can do together.Looking jerked, your quads look sick and you can see the striations.... keep up the hard work and whatever your coach is implementing definitely listen to them because you look fantastic
Thanks he handles my nutrition and cardio I do my own training and supplementation including gear. Good team so far excited to see what we can do together.
Sent from my SGH-T999 using Tapatalk
Thank you, PSL has been amazing so far.You let me know where I can help, your log from day one has caught my full undivided attention..
Yeah it sucks but that's life, you get back on track as soon as you can and keep the gain train goingI hate getting ill on cycle. Makes it feel like a waste cause you just cant eat or train like your supossed to.
Sent from my LG-LS720 using Tapatalk
Forgot to include I did my injection on Sunday 200 test cyp and 150 primo put .6 Ml into right lat
(first ever lat injection) with slin pin and the rest into left tricep.
Sent from my SGH-T999 using Tapatalk
No that's just what that injection consisted of. Its 400 mg of test cyp weekly and 300 mg of primo weekly. I have one more injection on Wednesday before I start cruise phase on Saturday.Marvel,
So your using 200mg of cyp per week and 150mg of Primo per week? How long will you stay at this gear dose range?
Friday
Decided the night before that since I had to go to work I wouldn’t be doing morning cardio and instead enjoyed the extra sleep.
Do to the limited hours of our normal gym we hit up a 24 hr gym and got a pretty decent workout in.
Workout: Legs (4-5) & 2nd Back (16) workout
DB stiff legged deads (3/4 of normal ROM) 2 x 10 – 3 warm up sets working up to working weight – 45’s (90) for 10 reps, 50’s (100) for 10 reps followed by a drop set using 40’s (80) then 30’s (60)
Narrow Stance Hack Squat (really trying to focus on quad sweep) 3 x 8-10 2 plates - 2 plates & 50 lbs - 4 plates
Hammer Pulldown Variation - https://www.youtube.com/watch?v=iy0Ud-GvhWw this is the link to the exercise from John Meadows however I changed it up even more I added a third phase where you grab the bar (not the handle) and focus on hitting the lats without moving the scapula – 4 x 8-8-8 45’s 60’s 70’s 80’s
Meadows Rows 4 x 10 25 35 45 55 with partials till failure (link https://www.youtube.com/watch?v=QrB4QO1E_AU)
Neutral Grip Lat Pulldown 4 x 15 110 120 130 140
Close Grip Low Row 4 x 20 60 60 80 90
Decline Ab Crunch 3 x 20 bodyweight 10 10
40 mins cardio
Saturday
Woke up and did 45 mins of fasted cardio. Started my macros from the coach. Current macros are 375 Protein, 100 carbs & 45 fat. Looking to keep any fat gain to a minimum while my body resets the next couple weeks. Hoping my conditioning stays and will be able to up calories soon. Hunger is picking up each day.
Completed a John Meadows chest and shoulder workout along with 3 sets of Low Rep Traps.
Did 20 mins of HIIT and 20 mins of a slow walk for cardio after.
Followed my normal injection protocol, I used a slin pin to put .6 ml into my right lateral delt then split the rest up into right and left quad. Got a little tightness in right quad but still nothing out of the normal pain wise. Very easy injection and smooth flow even out of the slin pin.
Sunday
Woke up and did 45 mins of fasted cardio. Got a few meals in but no carbs until I started training, during which I had one scoop of Intra MD.
Back (22) I kicked up the volume by 2 sets from last week’s workout.
Underhand single arm DB Row 4 x 6-8 60 70 80 90
Lat Pulldown 4 x 6-8 135 150 165 180
Single Barbell Row with 1 chain 3 x 8-10 40+chain 50+chain 65+chain with partials till failure
Incline Bench Close Grip Pulldown (JOJ) 3 x 8-10 90 120 150 with partials till failure
Single Underhand Pulldown (1 sec contraction on each rep) 4 x 10-12 95 95 100 100
Deadlift 4 x 8-10 195 195 205 205
So this workout will look a lot like last weeks. I changed out one exercise to hit a certain part of my upper back and I added in an exercise to account for increased volume. I added the chain to my Single Barbell Row because it makes the contraction part harder due to the increased weight at the top which changes the strength curve which will hopefully spark new growth. I can’t find the link for the Incline movement I learned from Johnny Jackson but you lay on an incline bench with your head to a cable machine then you pulldown on a close grip attachment. It’s sort of like a pullover and close grip pulldown hybrid. Now if you compare this to last Sundays workouts on the exercises that didn’t change I went up in weight. I’m a big believer in progressive overload. Sure the CNS will get better and more efficient allowing you to lift heavier at first but then as time goes on the CNS won’t improve anymore and it will just be your muscle having to become stronger. As the muscle gets stronger it will have to grow to certain extent. I uses certain rep ranges as well to facilitate the strength gain along with the size gain. I never really go below 5 -6 reps.
Didn’t do any cardio, have decided since my back is my weak point this would be my no cardio after lifting day. I don’t want to turn on AMPk at all and want mTor to stay on as long as possible to facilitate protein synthesis.
Sent from my SGH-T999 using Tapatalk
I think so to, there was 300 mg of primo too. Gonna write up a summary this weekend and go over the next phase in my programExcellent Marvel. Outstanding T levels for 400mg of Test per week. Thanks for posting today!
Alright so it’s been pretty hectic since New Year’s Eve do to partying the New Year in and illness (probably from partying too hard to bring in the New Year).
New Year’s Eve (Thursday) – Planned night off from the gym
New Year’s Day (Friday) – Had planned on lifting and cardio and everything gym related only to be up the whole night and therefore not up to anything having to do with the gym. Missed a lot of calories and finally got some sleep that night.
Jan 2 Saturday – Weighed 231 lost 4 lbs from the missed meals and probably dehydrated. So got some calories in, not hitting macros but did hit the gym to lift at least. Still feeling a bit iffy so decided to do my own Chest and Shoulder programs and only do what I felt okay enough to do.
Chest & Shoulders*
Hammer Strength Incline 4 x 8 70 per side 85 per side 100 per side 115 per side
Decline DB Press 3 x 12 45’s 60’s 75’s
Flat Cable Fly 4 x 12 7.5kg per side, 10kg per side 12.5kg per side 15kg per side with partials till failure
Plate Loaded Press 3 x 21’s (7 bottom partials, 7 top partials, 7 full reps) 135 145 145
Bent over single db laterals 4 x 15 5 8 12 15
Single Arm Cable Laterals 4 x 15 15 15 17.5 17.5
Sunday (Jan 3) – Got my package from PSL the day prior with my test cyp and TNE oil. Felt much better and was ready to try out the test base with no ester.*
90 mins before I planned on my workout starting I pinned 50 mg of TNE (testosterone no ester) in a slin pin and shot it into my left lat. Smooth injection no real pain other than the needle going in. Within minutes I got a metallic taste in my mouth. Not quite sure if it was the TNE or something else will wait till I pin again to decide if that’s a side effect. It did slowly go away over the next hour, it wasn’t super intense but the metallic taste was noticeable.
Back (25)
20 min treadmill warm up
Barbell Row 4 x 6-8 165 175 185 195 (*already noticing a bit of a strength increase*)
Neutral Grip Lat Pulldown 4 x 6-8 170 175 180 185
Box seated low cable rows (single arm) 4 x 8-10 65 75 85 95 partials till failure (*noticeable increase in weight used on this exercise over previous back day*)
Stretchers 3 x 8-10 135 150 165 partials till failure
Arc DB Rows 4 x 10-12 35 40 45 50
Here is where I notice the true benefit of TNE because I usually feel pretty spent going into deadlifts last on my back days but this time I was energized, psyched up and felt strong.
Deadlifts with 2 chains (1 chain per side attached at middle link) 4 x 8-12 225 with 2 chains 235 with 2 chains 245 with 2 chains 245 with 2 chains
DB Shrugs 3 x 12 50 55 55
So TNE does have its advantages and the strength and endurance effect was felt. Going to try to dose it 2 hours out instead of 90 mins next time to see how that changes things and to confirm that it was just a placebo effect.
I also did my 100 mg Test Cyp shot that night for my cruise phase.
Going forward my goals are to hit my macros which I haven’t been doing accurately and to try to eek out a little more intensity in the gym. I feel as if I may be putting a limiter on my training either because I don’t know how strong I am or I’m afraid of injury but if I can eek out a little more each time I can start to get to my full potential in the training area of bodybuilding.
Monday – planned off day
Tuesday – off day due to illness therefore no leg day this week.
Recap – So moving forward my macros are 380 protein, 175 carbs and 50 fat. My gear will be at 160 mg of Test Cyp split into two shots a week, each shot will be 80 mg. I will also be using TNE once per week on back day at 50 mg for that shot. My total test weekly will be 210 mg. I’m training on 5 days a week with sixth day possibly being thrown in here and there. Doing cardio 40 mins per day every day of the week, I can mix that any way I want with morning cardio, steady state or HIIT just as long as I get it done. I am also currently waiting on bacteriostatic water, once that is received I will be incorporating in GH peptides and will go over that in some detail once I start. I believe that covers everything.
Sent from my SGH-T999 using Tapatalk