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PSL Sponsored Log Marvel

Get Shredded!
Thank you Marvel. How is the Primo working out?
 
Thank you Marvel. How is the Primo working out?
Really well, gonna do a full write up on all my rebound cycle the last week I'm on it.

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Friday
Legs (5) & 2nd Back (17)
Lying Leg Curl (with double Red long bands) 3 warm up sets – 1 x 10-15 55kg Rest pause set (15 reps-10 reps- 6 reps)
Narrow Hack Squats 3 x 10-12 4 plates 4 plates+50 lbs 6 plates with a 30 second iso hold
Adductor – 4 warm up sets – 1 x 15 120 lbs rest pause set (15 reps – 12 reps – 7 reps)

Prexhaust Nautilus Pullover Machine 5 x 15 90 lbs 105 110 115 120
Orange long Band DB Row 4 x 15 30 30 30 30 *adding the band really made the contraction hard and could really feel it*
Hammer Strength Single Arm Low Row 4 x 20 30 40 50 50 Drop set (50x20 40x15 30x12)
Single Underhand Pulldown (constant tension) 4 x 25 30 45 60 65

Did 20 mins HIIT

Saturday
Slept in, still recovering from the vacation hang over.
Got in my JM chest and shoulders followed by 20 mins of HIIT & 15 mins of treadmill walking.

Got home late and decided to push shots off till Sunday since I don’t like injecting when tired or unfocused.

Sunday
Back (22)

Underhand Single DB Row 4 x 6-8 70 80 90 100
Lat Pulldown 4 x 6-8 165 180 190 195
Plate Loaded Row (upper focus) 3 x 8-10 80 110 140 drop set (140x10 105x7 70x6)
Incline Bench Close Grip Pulldown (JOJ) 3 x 8-10 150 165 180 with partials till failure
Supinated Close Mag Grip Low Cable Row 4 x 10-12 90 105 120 135
Rack Deads 4 x 8-10 205 225 245 265

So I read somewhere that it was a good idea to rotate deadlifting. You do 2 weeks of deadlifts followed by 2 weeks of Rack Deads. So I am following this theory to see how it works out while also constantly pushing the progressive overload. The only change I will make is adding chains or bands here and there for another change up to muscle confusion.

So do to probably a calculation error by me since PSL has been awesome I ran out of NPP. However I’m okay with this for 3 reasons:*
1. It follows my get the most out of the least mantra. My total weekly mgs will drop allowing me to transition to cruise phase better (hopefully) and stay with the low dose theory.
2. I can now sure up that last 5-10% of my feelings toward Primo so I can accurately give my feelings on it and its pros and cons.*
3. It’s a change up to the cycle. Some people change their cycles when gains stop by switching compounds, upping current doses or adding in compounds. I’m trying the reverse. Gonna see what I can get out of these two the last couple weeks.

So current injection was 200 mg Test Cyp & 150 mg Primo Depot. I was able to load it all in one syringe and shoot into upper left glute. Very smooth, no pip, no leakage and no knot yet in the muscle.*

Will have picture updates tomorrow, only gained 2 lbs from spending sometime on an all-inclusive resort.

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Thanks Marvel.
 
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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.


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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.


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Nice wheels

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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
 
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.

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Nice work man. I'll have to read up and catch up later. Keep chugging
 
Yes...very motivating Marvel. It's looks like your maintaining great size while continuing to utilize a low dose regime.
 
IML Gear Cream!
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.

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You let me know where I can help, your log from day one has caught my full undivided attention..
 
You let me know where I can help, your log from day one has caught my full undivided attention..
Thank you, PSL has been amazing so far.

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Wednesday
Not feeling well woke up with some stomach issues much like I had the day before so skipped morning cardio and just went to work.*
2nd Chest day, High Rep Legs & Light Traps*

DB Incline 4 x 12 75 80 85 90
Hammer Strength Decline Press with Red long band 3 x 15 90 95 105*
Super Set
Cable Fly 3 x 20 30’s 35’s 45’s
Neutral Grip Target Loading Press 3 x 15 70’s 75’s 75’s

Barbell Stiff Leg Dead 2 x 15 65 85
Single Leg Press with Green long band 2 x 25 135 135
Leg Extension 1 x 40 40
Single DB Trap Saw 3 x 20 10 15 15

Do 20 mins of HIIT

Got home late so pushed my injection till the next day.

Thursday

Called into work still dealing with stomach issues so not hitting macros since Wednesday.
Didn’t go to the gym or do cardio just a full on rest day.
Did do my injection of 200 mg Test Cyp with 150 mg Primo Depot. I put .5 Ml into right lateral delt and the rest into lower right glute. Smooth injections on both no PIP in delt but must half hit too low on glute had some pain from inflammation for the next day or two. Nothing substanstial but I noticed it.*
Also purchased a Test and Lipid blood test. Made sure to get right reading for test over 1500.*

Friday
Woke up fasted and went to get blood drawn. Finally no stomach issues after eating pretty much nothing but toast the previous day.

Legs & 2nd Back
10 min warm up on treadmill

Seated Leg Curl – 4-5 warm up sets – 1 x 8 240
Narrow Hack Squat 3 x 10-12 4plates+50 lbs 6 plates 6plates+20lbs with iso hold of 20 secs on the end
Adductor Machine – 4 warm up sets – 1 x 15 130 Rest/Pause 15 reps – 12 reps – 8 reps

Prexhaust Nautilis Pullover 5 x 15 110 115 120 125 125
Leverage Lat Pulldown Single Arm with Orange long band 4 x 15 55 55 60 60
Hammer Strength Low Row Single Arm 4 x 20 40 45 50 55 Drop set (55lbs x 20 reps – 40lbs x 14 reps – 30lbs x 12 reps)
Stretchers 4 x 20 90 105 105 120 (https://www.youtube.com/watch?v=-hWBCW8V_U0)


20 mins of HIIT and 10 mins on the tread mill.

Saturday

Did 40 mins of morning cardio so that I could do my chest and shoulder workout and then not have to worry about cardio. When possible I like to avoid cardio after lifting to keep Mtor turned on as long as possible.

Did my Mountain Dog Chest and Shoulders.
Attended the Christmas party for my gym which then turned into the strip club which meant I got home very late and decided to push my injection another day.

Sunday
Did very light morning cardio, not too bad for a night of partying but only had 2 drinks just stayed up late so took it easy.*
Back

Hammer Strength Single Arm Underhand High Row with red mini band 4 x 6-8 35’s 45’s 55’s 65’s
Lat Pulldown 4 x 6-8 180 185 190 195
Flat Bar Cable Row 3 x 8-10 105 110 120 Drop Set (120x10 105x8 90x6)
Incline Bench Close Grip Pulldowns (JOJ) 3 x 8-10 165 180 195 with partials till failure
Underhand Single Arm Pulldown 4 x 10-12 100 100 105 105 Rest/Pause (12-7-5)
Rack Deads 4 x 8-10 245 265 275 285
Ab Machine 35lbs x 60 reps 35lbs x 60 reps 35lbs x 60 reps

So hopefully will get back to hitting macros and the normal routine tomorrow. Still killing my workouts just getting back in the groove after vacation.



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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.

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I hate getting ill on cycle. Makes it feel like a waste cause you just cant eat or train like your supossed to.

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I hate getting ill on cycle. Makes it feel like a waste cause you just cant eat or train like your supossed to.

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Yeah it sucks but that's life, you get back on track as soon as you can and keep the gain train going

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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.

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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?
 
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?
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.

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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.

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Great post!!! I like the variations of the rows!!
 
Trying to hit the muscle from all angles

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Get Shredded!
Tuesday
2nd Chest & shoulders
Hammer Strength Super Incline Green long band 3 x 15 35 45 55
Plate Loaded Press 3 x 21’s (7 top half-7 bottom half – 7 full reps) 110 125 140
Super Set
Slight Incline DB Press 3 x 15 55 60 65
Cable fly 3 x 15 15 kg 17.5 kg 17.5 kg

Standing Single Arm Rear Delt cable Fly 3 x 40 5kg 5kg 5kg
Leaning DB Laterals 3 x 30 10 15 15

15 mins HIIT & 15 mins on the bike

Wednesday
6th straight day in the gym. Decided to push thru and skip off days so that we could take Christmas Eve and Christmas Day off from the gym.

2nd Back and High Rep Legs
Wide Mag Grip Cable Row 3 x 12 105 120 135
*Hit a wall right here. Felt super tired and weak probably from not having the usual off day but I pushed thru it as best I could to get a pump.*
Assisted Pull ups 3 x 15 -150 -135 -135
Underhand Pulldowns 3 sets where you do 5 reps and on the 5th rep hold contraction and count to 5, then do 4 reps and on the 4th rep hold contraction and count to 4, and so on – 90 105 120
Straight Arm Pulldowns 3 x 20 90 95 100

Standing Single Hamstring Curl 3 x 15-20 20 25 30
Leg Extension 2 x 30 40 50

Did 40 mins on bike.
Was super tired after eating so decided to push my injection till Thursday.*

Attached is my test results as you can see my HDL and LDL are off by 10 from normal range on both which should go back to normal range once I drop to cruise phase.

But the info you guys really want is Testosterone Total is 2562.4 ng/dL & Free Testosterone (Direct) is greater than 50.0 pg/mL while running 400 mg of Test Cyp weekly and 300 mg Primo weekly. I believe the NPP was out of my system by the time that I had my blood drawn.*

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Excellent Marvel. Outstanding T levels for 400mg of Test per week. Thanks for posting today!
 
Excellent Marvel. Outstanding T levels for 400mg of Test per week. Thanks for posting today!
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 program

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Thursday
Injected my last rebound shot of 200 mg Test Cyp and 150 mg of Primo Depot into my right glute. As previously seen really smooth shot and real issues. Had a bit of a knot the next two days but my fault for not rolling out the area but no real problems.

Closing Thoughts
So now that the rebound phase is over and I’m switching to my cruise phase I thought I’d provide a little overview of the gear I used.

Test Cyp – Very basic here, test should be the base for any and every cycle. It may not be your highest dosed but it should be in there. PSL has some good quality test I ran it 400 mg weekly as the base of my rebound.

NPP – I’ve always run Deca whenever I have done a bulking cycle and I feel that NPP is a lot like Test Prop just a shorter ester version. I was looking to get the bulking effects of muscle gain while not totally going crazy with calories. I didn’t see any huge water gains and I did get night sweats from it like the last time I ran it but no huge side effects.

Primo Depot – Here goes the tricky one. I liked Primo I felt it was vital to my rebound and the reason being is that I trained just as intensely or harder while still doing my cardio so Primo allowed me to have more cheat meals than I was supposed to have and stay in shape. I think without primo my conditioning would be a little lesser than it is now. I feel pretty strongly that unless you can see your abs there is no reason to use Primo, it won’t add slabs of muscle but it will help in conservative lean gains while allowing you to splurge here and there with calories. It is dose dependent and I only ran it at 300 mg weekly but don’t think you can be double digit body fat and run a high dose and expect much. I would definitely use primo again in a rebound or lean gain phase at 350-400 mg weekly.

Overall I felt it was a really good cycle and the compounds worked well together. Each is dose dependent on what you can expect to see for results but due to my theory of getting the most out of the least and wanting to rebound while mitigating the sides from stepping on the gas during a prep I felt it was successful, I achieved my main goal of holding conditioning thru the holidays and my secondary goal was to add as much muscle as possible. My lipids aren’t horrible, my blood pressure is a little high and no other real side effects. Moving into my cruise phase I will only be on 200 mg of Test Cyp weekly. My workout regime is changing as well I will be hitting the gym 5 times per week but every 3rd week I’ll hit it 6 times (the extra time being a second leg day). Currently waiting on a pack from PSL with TNE in it. Once I get that then I’ll run 150 mg of test weekly with a 50 mg shot of TNE (test base) on my back day. This TNE is testosterone with no ester in oil. You have to dose it 1-2 hours before your workout because from what I hear once it kicks in you feel like superman. You don’t fatigue much and you get pretty strong, basically a pure testosterone pre workout. So when you add those together I still be at my 200 mg per week goal till I start prep for 2016 Jr Nationals.*

Current Training plan
40 mins cardio daily
Saturday – Back
Sunday – Chest & Shoulders (Mountain Dog) & moderate traps
Monday – off
Tuesday – Legs & Light Traps
Wednesday – 2nd Back & Arms
Thursday – Off (except every 3rd Thursday is 2nd Leg Day)
Friday – 2nd Chest, Heavy Traps & Touch up day (might touch up hamstrings, shoulders, etc.)

Sunday
Injected 100 mg Test Cyp into my right Tricep and then rolled it out. Easy injection small amount of oil so I don’t expect any issues.

Forgot my training log so will update with workouts soon.



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Forgot my training log again but since I’m so excited for leg day tonight I thought it might be cool to do a write up on how I put together my workouts. Training is the only phase that I don’t get input from my coach on, I do however take a lot of strategies from a lot of people smarter or more experience than I.

Step 1 – Volume
I decide what volume I want my work out to be at based of communication with John Meadows. I am a part of his site so I emailed him directly and he gave me his standards for normal volume for muscle groups. Then a couple months later he published this in an e-book.*
22 sets for Legs

Step 2 – Exercise Order & Selection
I follow Mountain Dog on this too by doing hamstrings then squats. However if my hamstrings ever became dominant over my quads I would change this up. Or if I didn’t have a good mind muscle connection I would go with Paul Carters strategy of starting with a movement that has the greatest amount of tension in the "finish" position. This allows you to get lagging muscle groups to start "firing" first before moving on to more compound movements. He believes “if it is lagging, and you're using compound movements to try and bring it up, you're probably wasting your time because that lack of "mind muscle" connection isn't there to get it maximally involved in the compound movement. Starting with a movement where it has no choice but to contract maximally is a great way to develop that, and then over time you should be able to "feel it" more involved in compound movements, where progressive overload can then be used as part of creating more tension/growth.”

So I’ll start with a hamstring exercise followed by squats. Then I decide what areas need to be targeted with tension. I want to improve my quad sweep so I’ll throw in some narrow hacks, need more hamstrings so a 2nd hamstring exercise, always throw in adductors for leg size and would like some more tear drop so leg press with feet low for sure. Now that I have my base exercise I do step 3.

Step 3 – Outline workout
Now I don’t know how busy or what machines will be open so I’ll draw up my outline a couple exercises can change but a few will not change and I’ll just wait for those to open up.

Lying Leg Curl 4 x 8-10 (can change machines)
Barbell Squat 3 x 15 (will not change, also following Dante Trudel Strategy of working my way to 405 lb squat for 15 reps)
Leg Extension 3 x 10-12 (can change)
Narrow Hack Squat 3 x 8-12 (will not change)
Leg Press 3 x 15-20 (will not change)
Stiff Legged Deads 3 x 12-15 (can change)
Adductor 3 x 15 (will not change)

There goes the workout mostly low reps and heavy weight. When I do a 2nd leg day I structure it the same but the reps never drop below 15. At any time if I feel like lower reps isn’t working I can take the same workout and just add to anything and get results if I feel that’s what would produce better growth.
I will use some intensity techniques depending on how the muscle feels during the workout.



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Saturday – Did morning cardio for 40 mins

Back (25)

Barbell Row 4 x 6-8 155 165 175 185
Neutral Grip Lat Pulldown 4 x 6-8 165 170 175 180
Elevated Low Single Arm Cable Rows 4 x 8-10 45 55 65 &5 partials till failure
Single Standing Rope Cable Row 3 x 8-10 45 60 75
Arc DB Row 4 x 10-12 30 35 40 45
Deadlift with Chains – 1 chain on each side attached at middle link – 4 x 8-12 205 205 215 215

Super set

Seated calf raise 5 x 8-10 90 115 135 145 145
Tibia raise 5 x 15-25 20 20 20 20 20

Sunday

Did Mountain Dog Chest and shoulders workout

40 mins of steady state cardio done after


Tuesday – Legs 22

Lying Leg Curl 4 x 8-10 75kg 75kg 80kg 80kg
Barbell Squats 3 x 15 265 265 275
Leg extension with 2 second hold 3 x 10-12 50 60 70
Narrow Hack Squat 3 x 8-12 4 plates 4plates+50 6 plates partials till failure
Leg Press (feet low) 3 x 15-20 6 plates 6plates+50 8 plates rest pause (20-12-8)
Standing Single Leg Curl 3 x 12-15 25 30 35 Drop set (35x15 30x10 25x7)
Adductor 3 x 15 130 130 130

Did 20 mins walking before lifting and 20 mins on bike after lifting.

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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.



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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.



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Thank you bro for this recap!
 
Of course just keeping everyone on the same page

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So things have still been a little hectic and trying to get back into a routine but not to frustrated with it because I’m trying to enjoy the next couple weeks before prep starts back up while also listening to my body and enjoying the off season.
Still not hitting my macros every day but close most days.
Wednesday – 2nd back Day

Tried some new stuff here*

Ez Bar Cable Underhand Row 4 x 10-12 135 145 155 165
Single Arm Supinated Hammerstrenth Pulldown 4 x 10-15 45 60 70 80
DB Pull over 3 x 15-20 45 55 65
Bent Over supported Gorilla Rows (Kettle bell rows) 3 x 20 26 lbs 44/26 lbs 44/26 lbs (I use the 44 for as many as possible than drop to 26 till I hit 20 reps)
Assisted Machine Push Downs 3 x 8-10 105 135 145
Tricep Extension Machine 3 x 12 62.5 75 87.5
Overhead Extension Machine 3 x 15 120 135 150 partials till failure
EZ Bar Curl 3 x 15 40 50 60
DB Hammer curl 3 x 15 25 30 30*
DB Curl 3 x 20 15 15 20*

Did 20 mins of cardio to warm up and 20 mins of HIIT to finish up.*

Did my bi weekly injection of 80 mg of test Cyp into my right quad using a slin pin. Very easy and nothing really noticeable in the pain area which is the great thing about using slin pins during the cruise phase.*

Thursday
Just did 40 mins of cardio. Took my scheduled off day from lifting.

Friday
Decided to do some low volume legs since I missed legs earlier in the week.

Barbell Stiff Leg Deads 3 x 10-12 135 155 155
Adductor 3 x 20 75 90 105 drop set and iso holds till failure
Super Set*
Leg Extension 3 x 20-30 45 65 75
Leg Press with Green bands 3 x 15 4 plates 4plts+50lbs 6 plates strip set 1 plate at a time
Lying Leg Curl (push upper body of machine) 3 x 20 30 40 50

Got a really good pump and did my best at the 24 hr we had to go to since we couldn’t make it to our usual gym in time.

Saturday
Took an unscheduled off day. Didn’t get much sleep the night before and just listened to my body and took some time off.

Sunday
Had a client come to train back with me so went thru my normal routine. Also injected 50 mg TNE abour 2 hours before our workout started. Have now confirmed the metallic taste for about 30 mins after injection. Injected into left quad with no issued using a slin pin. Definitely got that endurance and strength boost again during my workout. Liking the TNE so far. I also started my gh peptides. Did one 1mg CJC with DAC & 120 mcg GHRP2 for my first shot in the morning then hit a pre bed shot of 100 mcg CJC without DAC & 120 mg GHRP2. The 100 mod grf and 120 ghrp2 will be my daily combo twice a day but will be throwing in CJC with dac at 2 mg weekly for 4-6 weeks depending on bloat/watery look on when to cut it out.*

Back Day

Barbell Row 4 x 6-8 165 185 205 225*
Neutral Grip Lat Pulldown 4 x 6-8 180 185 190 195
Box seated low cable rows (single arm) 4 x 8-10 75 85 95 110 drop set
Stretchers 5 x 8-10 120 135 150 165 180 partials till failure
Arc DB Rows 4 x 10-12 45 50 55 60
Rack Deads with Red Mini bands 4 x 8-10 275 285 295 315

Finished out the night with my 80 mg injection of Test Cyp into my left glute.

Just trying moving thru the days pushing myself and keeping my gear low while throwing in the peptides to try to make some progress on this cruise.



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