Eat, Train, Sleep: Triumphalis, Trenazone, and Trestobol

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  1. Summary: Week 1

    Thoughts

    Things are off to a good start; the Trenazone at 3mL appears to have kicked in quite faster than I anticipated.
    I'm pleased with the majority of my hands-off lifts (excluding BB Flat Bench) and will endeavor for linear increases in weight or intensity weekly.

    Lift Assessment

    Power Sessions:

    Session A
    BB Flat: 225x5, 230x5, 240x5, 240x5
    DB Flat: 80x8, 85x8, 85x8, 85x8, 85x8, 90x6

    Session B
    BB Row: 225x5, 255x5, 275x5, 275x5, 275x5
    Superset
    DB Row: 100x8, 105x8, 105x8, 105x8, 110x8, 110x8
    Isolation Curl (free-loaded): 45x10, 65x8, 75x8, 75x8, 85x8, 85x8

    Session C
    BB Squat: 320x5, 360x5, 360x5, 360x5, 360x5, 365x3/225x10
    CGBP: 210x5, 225x5, 245x5, 245x5, 245x5Volume Sessions:

    Volume Sessions:

    Session A
    BB Incline: 190x8, 190x8, 190x8, 190x6/140x10
    DB Flat: 65x8, 65x8, 65x8 (with twist), 70x8, 75x8 (without)

    Session B
    BB Squat: 225x12, 280x8, 300x8, 300x8, 300x8,
    BB Deadlift: 190x10, 230x8, 240x8, 250x8, 280x6
    --
    Supersets:
    DB Row: 95x8, 100x8, 105x8, 105x8, 105x8, 110x8
    Isolation Bicep Curl (free-loaded): 45x10, 70x8, 70x8, 70x8, 45x10


    These are the selected lifts where I will be particularly aiming for load/intensity increases; I favor the current setup and will retain this order of lifts for at least another 2 weeks, with the exception that my first Flat Pressing exercise during the Chest-Delt-Tri volume day may be shifted to DB Flat.

    Consumption

    Calories have so far been in the ~3200 range, which if my previously calculated maintenance of ~2800 is correct, is a 400kcal surplus. Given that I am young and that I'm engaged in some form of intense exercise daily, it may be wise for me to enter the 3300-3400 range but I'd like to wait until the Triumphalis "kicks" before I take advantage of that.

    Any thoughts regarding this?

    Side Effects
    Thus far, sides are largely limited to the Trenazone dosing and Trestobol; nipple sensitivity/puffiness, a spike in blood pressure (particularly after dosing TZ), and horrendous back pumps.


  2. Volume: Chest, Deltoids, and Triceps

    DB Flat:
    110x5, 110x5, 110x5, 110x5, 110x5
    100x6, 100x6, 80x8, 80x8, 80x8 (all with twist)
    --
    DB Lateral Raise: 10x20, 20x15, 30x8, 35x8, 35x8, 20x15, 10x20
    HS Incline Press (free-loaded; per side): 45x12, 60x8, 70x8, 75x8, 80x8/45x10
    --
    Tricep Press-Down, Reverse-Grip: 50x12, 80x8, 90x8, 100x8, 110x8, 110x8/50x12

    Solid session today; got in, hit it hard, and got out.

    Flat DB pressing has really given me the greatest contractions in my chest so I'll likely stick with it as a bi-weekly lift. As much as I'd like to have a big barbell press I honestly cannot claim it serves me better than the DB's so far as chest development is concerned.

    Meal A: 80g Oats, 1 scoop Casein, 1 scoop Isolate
    Meal B: 80g Oats, 1 scoop Casein, 1 scoop Isolate, 1 cup Egg Whites, 4tbsp Powdered Peanut Butter
    Meal C: 300g Chicken Breast, 200g Sweet Potato, Spinach, Tomatoes, 30g Almonds
    Meal D: 40g Oats, 2 Whole Eggs, 1 cup Egg Whites
    Meal E: 2 scoop Casein, 30g Almonds, 4tbsp Powdered Peanut Butter

    ~3205kcal, 80.5g fat, 252g carb, 367g protein
    •   
       


  3. Quote Originally Posted by SPLocal View Post

    Consumption

    Calories have so far been in the ~3200 range, which if my previously calculated maintenance of ~2800 is correct, is a 400kcal surplus. Given that I am young and that I'm engaged in some form of intense exercise daily, it may be wise for me to enter the 3300-3400 range but I'd like to wait until the Triumphalis "kicks" before I take advantage of that.

    Any thoughts regarding this?
    I'd say you're on to something. My personal anecdotal response is the 3 cycles I've done, if I gained fat it was ALWAY week 1 or so and the compound hadn't kicked in fully. I felt some signs, energy, sides, hunger most importantly, but I wasn't actually growing any faster yet and thus stored the extra calories. I could have also gained fat from bumping cals too fast indiscriminately. Either way, I'd agree with your plans.
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  4. Training: Legs, Back and Biceps Volume

    (or, The Tale of SPLocal vs. Back Pumps)

    BB Squat: 300x8, 320x8, 320x8, 320x8, 320x5/--back pumps incapacitating, could not lay down or sit without pain
    --
    Close-Grip Lat Pulldowns: 100x20, 100x20, 100x20
    Cable Curl, Rope Attachment: 80x20, 90x20, 100x20
    --
    HS High Row (free-loaded, weight per side): 70x8, 90x8, 115x8, 115x8
    DB Row: 105x8, 105x8, 110x8
    --
    DB Shrug: 110x15, 120x10, 120x10
    --
    And then, from the jaws of defeat:
    Deadlift: 280x8, 320x8, 350x8
    Leg Extension (Unilateral): 70x20, 70x20, 110x10, 130x10, 150x10

    Today was easily one of the most testing sessions I've ever had. If you compare the order of exercises here to Week 1's volume session, you will see that aside from the squats this entire session had to be done in reverse due to the horrendous, incapacitating back pumps I incurred during squats. I could not sit, stand, or lay down without being in pain, and I had to opt for body-supported lifts until things subsided.

    I did not want to let the session go to waste, despite smashing my previous volume squat record by 20lbs; so I decided to gut things out and complete my regiment. I was breathing heavily, drenched in sweat, and slightly dizzy but managed to get some heavy deadlifts and rowing in before I had to call it a day.

    I need to figure out a solution to this back pump predicament; these are easily the worst I have incurred in my cycling history, and I am not sure whether to attribute that to the Trenazone, Triumphalis, or both.

    On a more positive note, I met a former competition judge (did not ask what league), who encouraged me to compete and that I could hang with the guys at Muscle Beach--now I've never been to Muscle Beach so I don't quite know whether I could hang or not, but it was encouraging nonetheless.

    For now, I'm going to lay down, eat, and possibly slip into an iron-induced coma.

    Consumption:
    Meal A: 100g Oats, 1 scoop Casein, 1 scoop Isolate
    Meal B: 120g Oats, 1 scoop Casein, 1 scoop Isolate, 1 cup Egg Whites, 300g Broccoli
    Meal C: 200g Chicken Breast, 200g Brown Rice
    Meal D: 200g Chicken Breast, 200g Brown Rice, 300g Broccoli
    Meal: 2 scoop Casein, 3 Whole Eggs

    3250kcal, 65g fat, 307g carb, 360.5g protein

  5. Bulk Taurine from Nutraplanet, take 4g or more at a time about 5x a day (always one before bed so you don't get leg cramps/charlie horse if you're prone) with a ****load of water, and take in extra potassium. Not just in your diet, supplement at same time as taurine. Drink that water like you are pregnant, I mean if you don't get 1.5 gal a day minimum you're not gonna make it - shoot for 2 or higher.

    I also used an electrolyte bcaa mix intra to help during workouts. If this stuff doesn't help a bit at least, you're doing it wrong
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  6. Quote Originally Posted by Hyde View Post
    Bulk Taurine from Nutraplanet, take 4g or more at a time about 5x a day (always one before bed so you don't get leg cramps/charlie horse if you're prone) with a ****load of water, and take in extra potassium. Not just in your diet, supplement at same time as taurine. Drink that water like you are pregnant, I mean if you don't get 1.5 gal a day minimum you're not gonna make it - shoot for 2 or higher.

    I also used an electrolyte bcaa mix intra to help during workouts. If this stuff doesn't help a bit at least, you're doing it wrong
    I actually have NP's bulk taurine and I've been taking in about 5g pre-workout, but I will begin dosing throughout the day even with my pre-training meals. I'm currently drinking ~2 gallons of water daily so hydration is never really an issue, but I'll certainly start to throw around a bit more of the taurine. If I can't get these back pumps under control its going to be a long month.

  7. Wow, that is a lot of taurine. Luckily I rarely get back pumps but when I do I seem to get good results with just 2-3g taurine.
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  8. Quote Originally Posted by SPLocal View Post
    I actually have NP's bulk taurine and I've been taking in about 5g pre-workout, but I will begin dosing throughout the day even with my pre-training meals. I'm currently drinking ~2 gallons of water daily so hydration is never really an issue, but I'll certainly start to throw around a bit more of the taurine. If I can't get these back pumps under control its going to be a long month.
    I feel ya on that, I'm getting some massive calf pumps that are literally stopping me dead in my tracks, some days I hit up 6g of taurine on top of throwing in a couple potassium pills and a banana or so; that only seems to help for a bit, but I go jogging/running for a long time, kills me. Back pumps I feel them, but not nearly as bad compared to my calf. On top of that water, throw in a bit of gatorade/powerade for electrolytes or hit up what Hyde's using, I might be picking that up too.
    Everyday Is a Great Day To Die Hard
    Jesus Christ himself has blessed me with many gifts, one of them is knocking someone the fck out!

  9. Taurine is the second most prevalent amino acid in the body (after glutamine, I believe). You can run it like candy all day w/ zero side effects - I know people have taken 20g at a time to no noticeable detriment (it was just wasteful obviously).

    Powerade Zero or Low-Cal G2 if you wanted the simple carbs pre or intra, an electrolyte/bcaa mix, extra potassium, eating the skins of sweet & regular potatoes, bananas, & lots of water & taurine thru the day most importantly.
    Controlled Labs Board Rep
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  10. Rest Day:

    25 Minutes Interval Training: Elliptical

    Designated "cheat day" today; though not really a "cheat" at all, I consider it a cheat meal if I do not have access to the macros/caloric count for the food. That being said, I try to estimate things as best I can, and even then it is more of a "clean binge" of sorts.

    The attached image is a chicken breast, tomato, spinach, and mushroom salad from a local restaurant, Lucia's Cafe, and is easily one of the only restaurants I've been too where a salad is worth the price. The fact that I receive a full chicken breast and am not given iceberg ****ing lettuce is reason enough to return again and again. It comes with a vinaigrette sauce; my parents and brother also ordered salads but claimed they were "too full" to finish off the greens. Nonsense. A real bodybuilder is never "too full" for greens. So I finished theirs for them but probably incurred some more fats than I had wished from the vinaigrette/olive oil dressings.

    (For the AM crew, I can't post images, so you'll have to use your imaginations)

    Regardless, here are the estimated total macros for the day:
    ~3150kcal, 88g fat, 238g carb, 350g protein (I kept carbs lower with my earlier meals to compensate for the higher fat intake)
    •   
       


  11. Training: Chest and Delts Power

    DB Flat: 115x5, 115x5, 115x5--100x5, 100x5, 100x5, 100x5 (with twist)
    --
    Superset:
    HS Dip (free-loaded, weight per side): 45x15, 55x15, 65x15
    DB Flat: 80x8, 80x8, 80x8
    --
    DB Lateral Raise: 15x30, 25x10, 25x10, 25x10
    Tricep Pressdown, Straight-Bar, Reverse Grip: 80x12, 90x12, 100x10, 110x10, 110x10
    --
    Superset:
    HS Flat Press (free-loaded, weight per side): 45x10, 55x10, 65x10, 75x10, 90x8, 75x8, 55x8, 45x8
    HS Shoulder Press (free-loaded, reverse stance): 25x12, 30x12, 30x12, 30x12

    Not the best session today, some ******* was monopolizing the flat bench (they are bolted to the floor) with some sort of absurd DB Row/Lat Pullover routine which, given the monstrous 50lb DB's he was using, required a 6-8 minute rest between sets at a minimum.

    I may be a bit out of date here, but the last time I checked: the gym was a place to train, not **** around.

    I was pretty agitated and managed to knock out several heavier sets with on the DB Flat but afterwards things were pretty skewed for the rest of the session, so I opted for volume instead.

    My primary rationale for all of the flat pressing is that its more or less the only lift that will directly activate my chest. When I first began training, I overemphasized incline and military presses, leading to overdeveloped front delts and an underdeveloped chest that has taken a year to rectify.


    I also want to note that I am incurring some heavy-duty water retention and midsection bloating from the Trenazone, this was a side effect I incurred during my last run of the compound as well and its not attributable to the Triumphalis. By the end of the day, my midsection looks as if I've added 3-4% bf, fortunately this is temporary.

    Meal A: 80g Oats, 1 scoop Casein, 1 scoop Isolate
    Meal B: 120g Oats, 1 scoop Casein, 1 scoop Isolate, 1 cup Egg Whites, 300g Broccoli
    Meal C: 200g Brown Rice, 200g Chicken Breast, Spinach, 100g Tomato
    Meal D: 80g Oats, 1 scoop Isolate, 1 cup Egg Whites, 2 Whole Eggs, 100g Tomato
    Meal E: 2 cups Cottage Cheese, 100g Tomato

    ~3184kcal, 60g fat, 315g carb, 346g protein

  12. So have you gotten the estro sides under control? You were dosing the Formeron at two pumps correct?

  13. Quote Originally Posted by dtrain13 View Post
    So have you gotten the estro sides under control? You were dosing the Formeron at two pumps correct?
    There is still some general puffiness and sensitivity, but no burning/pain. Water retention is bad at this point but I expected that as a side I experience with Dienolone/Trenazone (though to my knowledge the compound itself does not aromatize). I'm also using Trestobol which does aromatize and can aggravate gyno or estrogen symptoms if left unchecked.

    I'm still dosing the Formeron at two pumps but it has done little to allay the water retention; though I suppose its efficacy can be seen in a negative sense: I'm not experiencing burning/painful lumps so the Formeron is working. If you see what I mean.

  14. Quote Originally Posted by SPLocal View Post
    There is still some general puffiness and sensitivity, but no burning/pain. Water retention is bad at this point but I expected that as a side I experience with Dienolone/Trenazone (though to my knowledge the compound itself does not aromatize). I'm also using Trestobol which does aromatize and can aggravate gyno or estrogen symptoms if left unchecked.

    I'm still dosing the Formeron at two pumps but it has done little to allay the water retention; though I suppose its efficacy can be seen in a negative sense: I'm not experiencing burning/painful lumps so the Formeron is working. If you see what I mean.
    From what I've read 4 pumps is preferred and I've seen it recommended while on cycle.

  15. Training: Back and Biceps Power

    BB Row: 255x5, 255x5, 275x5, 280x5, 280x5
    --
    (Superset)
    DB Row: 100x8, 105x8, 110x8, 110x8, 110x8
    HS Isolation Curl: 45x8, 70x8, 80x8, 80x8, 80x8
    --
    (Superset)
    Lat Pulldown, Close-Grip: 100x8, 130x8, 145x8, 160x8
    Cable Curl, Rope-Grip: 80x20, 100x10, 110x10, 110x10
    Lat Pulldown, Wide-Grip: 145x10, 130x10, 100x10, 100x10

    Decent session today; I'm considering swapping my BB Rows as the 5x5 for above-the-knee rack pulls. I'd like to have some sort of all-out, heavy barbell movement that I can use to really overload my arms, grip, and back with and I think rack pulls in the 5-6 range would be conducive to this.

    On the flip side, progress was made on the DB Rows and Isolation Curl superset. I'd also like to bring in another free-weight lift and shy away from so much pulldown work (unfortunately t-bar and corner rows tend to aggravate my biceps and forearm tendons during the pull.

    Any thoughts on this? My only concern is that the heavy rack pulls will put me at a disadvantage for volume deadlifts the day afterwards, both in terms of back recovery and grip strength.

    Consumption:
    Meal A: 80g Oats, 1 scoop Isolate, 1 scoop Casein
    Meal B: 80g Oats, 1 scoop Isolate, 1 cup Egg Whites, 1 cup Cottage Cheese, Spinach, Tomato
    Meal C: 300g Sweet Potato, 250g Chicken Breast
    Meal D: 300g Sweet Potato, 250g Chicken Breast
    Meal E: 1 cup Cottage Cheese, 3 Whole Eggs, 1 scoop Casein

    3270kcal, 66g fat, 281g carb, 388g protein

  16. If it's volume back day neither grip nor muscle soreness will be a concern - the weight should be light enough on volume that grip won't be an afterthought (if you can't hold your 8RM weight how the hell would you be able to pull your 1RM, right?), and the volume of dead will finish tearing fibers you started the day before but didn't get enough volume to fully thrash (like traps & such) - a bodybuilding win.

    And even if all of this theory is wrong, it's gonna be fine anyway. You're strong and determined; pick **** up like you know how. No different than the bulgarians squatting 6 days/wk w/ varying loads.
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  17. Quote Originally Posted by Hyde View Post
    If it's volume back day neither grip nor muscle soreness will be a concern - the weight should be light enough on volume that grip won't be an afterthought (if you can't hold your 8RM weight how the hell would you be able to pull your 1RM, right?), and the volume of dead will finish tearing fibers you started the day before but didn't get enough volume to fully thrash (like traps & such) - a bodybuilding win.

    And even if all of this theory is wrong, it's gonna be fine anyway. You're strong and determined; pick **** up like you know how. No different than the bulgarians squatting 6 days/wk w/ varying loads.
    You know, I was thinking about this after I posted and I came to the same conclusion: why the hell am I worrying about back/grip recovery when I'm hitting an entire back session the day before I deadlift? Talk about needless worrying; I did the damn thing last week, I'll do it this week and the next week, and the next week!

  18. Training: Legs and Triceps Power

    BB Squat: 320x5, 360x5, 370x5, 370x5, 370x5
    CGBP: 225x5, 235x5, 235x5, 235x5, 245x5
    --
    BB Deadlift: 225x8, 320x8, 350x8, 350x8, 350x8
    Tricep Pressdown, Straight-Bar Reverse Grip: 80x12, 90x12, 100x10, 110x10, 110x10, 110x10
    --
    Leg Extension: 110x12, 130x12, 150x12, 190x12, 200x10, 200x10
    Unilateral: 50x10, 50x10, 50x10, 50x10

    Exhausted once again, but pleased with the session; I began dosing taurine as soon as I woke and it definitely helped get me through the squats, though the back pumps began to pick up once deadlifts came around.

    It is difficult to muster full strength for tricep training after the heavy leg work; and I've found that the CGBP is putting an unwanted amount of stress on my still-cold delts and chest, so I'm going to opt for heavy skullcrusher/overhead extensions instead. At this point the triceps are being trained either directly or indirectly three times per week--it has yet to impact my pressing and I figure I will use this isolation day to really feel out the contractions rather than move heavy weight.

    Consumption:
    Meal A: 100g Oats, 2 scoop Isolate
    Meal B: 100g Oats, 1 scoop Isolate, 1 cup Egg Whites, 1 cup Cottage Cheese, Spinach, Tomatoes
    Meal C: 200g Brown Rice, 200g Chicken Breast, 200g Broccoli
    Meal D: 200g Brown Rice, 200g Chicken Breast, 2 scoop Casein
    Meal E: 1 cup Cottage Cheese, 2 scoop Casein

    3227kcal, 55g fat, 288g carb, 395g protein
    (I just got a 5lb tub of Dymatize cinnamon-roll flavored casein, hence the absurdly high protein intake. I regret nothing.)

  19. intense work right here

    [/QUOTE]
    Everyday Is a Great Day To Die Hard
    Jesus Christ himself has blessed me with many gifts, one of them is knocking someone the fck out!

  20. Summary: Week 2

    Thoughts

    Strength and size gains have become increasingly evident; I am maintaining a heavy amount of water due to the Trenazone/Trestobol combination but there are certainly mass gains as well.

    I have made a steady, linear progress with all major compound lifts and have increased either the intensity or loads of my workouts with each session.

    Now that I have spent 2 weeks with this 5-day split, I will be modifying it somewhat to bring in more free-weight exercises (particularly for the chest-delt-tri complex) and relegate machine work to the end of the sessions.

    Lift Assessment

    Due to some modifications, I cannot make as structured as assessment as my previous post.

    The Week 3 Assessment will have a more secure comparison, but my squats, pressing, and deadlift abilities have increased in weight and repetitions.

    For reference, my volume squats were 300x8 at the start of this log, and have increased to 320x8; while my power squats were at 360x5 and have increased to 370x5.


    Consumption
    I will continue to maintain my ~400 calorie surplus.

    Dosing Modifications
    I will be increasing the Triumphalis dose to 60mg (4 capsules).

    The Trestobol dose hovers between 20-30mg pre-workout, I have noticed some aggravation and sensitivity upon dosing, and have increased my Formeron dose accordingly.

    Because I am dosing the Trestobol 5 days per week, I’m essentially “running” the compound more or less, so I will keep an eye out for further estrogen concerns.

    I will maintain the Trenazone at 3mL but have considered increasing to 4mL if funding allows.

    Side Effects
    Prominent back/calf pumps, increased blood pressure, nipple puffiness/sensitivity, heavy water retention and bloating, acne, and general lethargy (though not as severe as my SD run). I've also incurred some new stretch marks.

    There has been no hair loss or prostate swelling.

  21. Week 3

    Volume Training: Chest, Delts,and Triceps

    Heavy Primary Movement:
    DB Flat: 100x5, 110x5, 115x5, 115x5, 115x6
    --
    Volume Movements:
    BB Decline: 200x8, 200x8, 200x8, 200x6/140x10
    Seated DB Lateral Raise: 10x20, 20x12, 30x10, 30x10, 30x10
    --
    Chest Cable Flye: 30x30, 40x20, 50x10, 50x10, 40x20, 30x20
    Rear Delt Flye (machine): 40x30, 50x20, 60x15, 60x15
    --
    EZB Overhead Extension, Seated: 50x10, 70x8, 70x8, 70x8, 40x20
    DB Flat: 50x10, 60x10, 70x10, 80x10

    Intense session, I'm pleased with the numbers and contractions were e****lent.

    After I experimented last week with DB Flat pressing on both the power and volume days for a primary "wake up" lift, I will be going back to the DB/BB split to keep myself fresh with the movement. DB Flat will still be retained as a volume movement on both days, however.

    Tomorrow is the squat-deadlift volume day, perhaps the most dreaded day of the week for me, but I will make it mine!

    Consumption:
    Meal A: 100g Oats, 1 scoop Casein, 1 scoop Isolate
    Meal B: 100g Oats, 1 scoop Casein, 1 cup Egg Whites, 4tbsp Powdered Peanut Butter, Spinach, Tomatoes
    Meal C: 4 slices Ezekiel bread, 200g Chicken Breast, Spinach, Broccoli
    Meal D: 80g Oats, 2 scoop Casein, 1 cup Egg Whites
    Meal E: 1 cup Cottage Cheese, 2 scoop Casein

    ~3156kcal, 48g fat, 314g carb, 367g protein

  22. Glad to hear you're on & gaining strength & mass; remember volume squats & deads are more about mental toughness - think strong, & you'll have all you need to get through.
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  23. Training: Legs/Back/Biceps Volume

    BB Deadlift: 320x10, 320x10, 320x10, 340x10, 350x10
    --
    HS High Row (weight per side): 70x12, 95x8, 120x8, 145x8, 120x8, 95x10, 70x20
    CG Lat Pulldown: 100x15, 130x12, 130x12, 130x10
    --
    Leg Extension: 110x20, 130x10, 150x10, 170x10, 190x10, 200x10
    Unilateral to Exhaustion: 50x15, 50x15, 50x15
    Hamstring Curl: 50x20, 70x15, 90x10, 90x10, 70x15, 50x10
    --
    BB Row: 135x8, 155x8, 185x8--Transition to DB Row: 70x8, 95x8, 100x8, 100x8, 100x8
    DB Concentration Curl: 20x12, 20x12, 20x12--Transition to DB Hammer Curl: 30x8, 40x8
    --
    Cable Curl, Rope Attachment: 60x20, 70x10, 80x10, 90x10, 100x10, 110x10, 110x10, 110x8

    Good sessions today, back pumps decimated me early on however despite taking in about 10-12g of Taurine between waking (5AM) and training (9AM). I wanted to focus on the posterior chain this session since I haven't been able to do as much isolation work for the hamstrings on my standard leg day. I'm fairly certain I make a big ruckus when I deadlift as I really try to go all out. My plan initially was to lift within my set rep ranges but I decided today that, instead, I would do the following: pick up heavy weight for repetitions until I couldn't do it anymore.

    Also, props to Hyde for the encouragement: "think strong, be strong" was a vocalized mantra I used to get through the last deadlift set.

    The rest of the day will be spent recuperating and eating.

    Consumption:
    Meal A: 100g Oats, 1 scoop Isolate, 1 scoop Casein
    Meal B: 100g Oats, 1 scoop Casein, 1 cup Egg Whites, 4 tbsp Powdered Peanut Butter, 300g Broccoli
    Meal C: 2 scoop Casein, 1 cup Cottage Cheese
    Meal D: 300g Chicken Breast, Spinach, Tomato, Mushrooms (salad), and 1/2 of an 8-inch, brick-oven, vegetarian pizza (cheat meal)
    Meal E: 200g Chicken Breast, 200g Brown Rice

    Had a cheat meal today so macros cannot be specified; I like to think of it as "smart" cheating though, opting to use the pizza slices as a carb component to the chicken breast and greens.

  24. Nice work; I have to use self-talk all the time to get myself in gear. Otherwise I'll bitch out or give up n such.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. Rest Day

    25 Minutes HIIT: Elliptical

    My posterior chain is absolutely fried from yesterday's session, particularly the deadlifts; looking forward to chest-delt power tomorrow!

    Consumption:
    Meal A: 100g Oats, 1 scoop Isolate, 1 scoop Casein
    Meal B: 4 slices Ezekiel Bread, 200g Chicken Breast, Spinach, Tomato, Pickles
    Meal C: 4 slices Ezekiel bread, 200g Chicken Breast, Spinach, Tomato, Pickles
    Meal D: 2 scoop Casein
    Meal E: 4 slices Ezekiel Bread, 100g Chicken Breast, 1 cup Egg Whites, Spinach, Tomato, Pickles, 300g Broccoli
    Meal F: 2 scoop Casein

    ~3242kcal, 45.5g fat, 296g carb, 411g protein

    I'm not sure why I have an obsession with chicken-and-Ezekiel sandwiches all of the sudden, but I don't mind it.

  26. Routine Revisions

    I thought I would post this here for feedback/criticism, I did train today (Chest/Deltoid Power) and had a good session which included some intensity PR's on my DB Flat Pressing (100x7-8 for 3-4 sets after heavy flat presses), a positive development--but I'd like to "declare" the changes I will be making.

    A downfall of mine has been to modify routines too excessively/frequently in the past; I am trying to take advantage of my increased recovery capacities during this cycle by bringing in more 8+ repetition work. I am more generally a fan of 5-8 repetition training during off-cycle phases but I suppose change is necessary.

    Press Complex
    --Power--
    DB Flat: 5x5
    --Chest--
    DB Flat: 5x6-8
    DB Incline: 5x8-10
    --Deltoids--
    DB Arnold: 5x6-8
    DB Lateral Raise: 5x8-10
    --Triceps--
    BB Floor Press: 5x6-8
    Skullcrusher: 5x8-10

    Pull Complex
    --Power--
    Rack Pull: 5x5
    --Horizontal Pull--
    BB Row: 5x6-8
    DB Row: 5x8-10
    --Vertical Pull--
    High Row: 5x6-8
    CG/WG Lat Pulldown: 5x8-10
    --Accessories--
    BB/DB Cur Variantl: 5x6-8
    Cable Curl Variant: 5x8-10

    Squat Complex
    --Power--
    BB Squat: 5x5
    --Quads--
    BB Squat: 5x6-8
    Leg Extension: 5x8-20
    --Hamstring--
    Deadlift: 5x6-8
    Hamstring Curl: 5x8-20
    --Finisher--
    Hack Squat: 5xFailure

    Press Complex Volume
    --Power--
    BB Floor Press: 5x5
    --Chest--
    DB Flat: 5x8-10
    Cable Flye: 4x10-12
    --Triceps--
    Overhead Ext: 5x8-10
    Tricep Pressdown: 4x10-12
    --Deltoids--
    BB Landmine: 5x8-10
    DB Lateral Raise: 4x10-12

    Squat/Pull Complex Volume
    --Power--
    (None)
    --Quads--
    BB Squat: 5x8-10
    Hack Squat: 4x10-15
    --Hamstring--
    BB Deadlift: 5x8-10
    Hamstring Curl 4x10-15
    --Pull Superset--
    DB Row: 5x8-10
    Isolation Curl: 4x8-12
    --Pull Superset--
    CG/WG Lat Pulldown: 5x8-10
    Cable Curl: 4x8-12

    Consumption:
    Meal A: 100g Oats, 1 scoop Isolate, 1 scoop Casein
    Meal B: 4 slices Ezekiel bread, 1 cup Egg Whites, 200g Chicken Breast, Spinach, Tomato
    Meal C: 80g Oats, 2 scoop Casein, 1 cup Egg Whites, Tomato
    Meal D: 4 slices Ezekiel bread, 200g Chicken Breast, 300g Broccoli
    Meal E: 30 g Almonds, 2 scoop Casein, 1 cup Cottage Cheese

    ~3403kcal, 62.5g fat, 304g carb, 405g protein

    Appetite has noticeably increased over the past few days, not sure what to attribute this to.

  27. Training: Pull Complex
    --
    Rack Pull: 350x5, 430x5, 450x5, 480x5
    --
    BB Row: 255x6, 255x6, 255x6, 255x6, 225x8
    HS High Row (weight per-side): 95x8, 120x8, 130x8, 140x8
    --
    DB Row: 95x8, 100x8, 105x8, 105x8
    BB Curl: 70x8, 90x6, 90x6, 90x6
    --
    Lat Pulldown, WG/CG Alternate Grips: 100x10, 120x10, 130x10, 140x10
    Cable Curl, Rope Attachment: 80x10, 90x10, 100x10, 110x10, 110x8

    Decent session today, I took things a bit easier to feel out the new routine and the rack pulls; I slept terribly last night, netting about 5-5.5 hours of sleep and actually fell back to sleep for about 30 minutes after laying down prior to leaving my room in the morning. Hopefully sleep quality will improve tonight; night sweats and an elevated body temperature have erupted and, along with the increased seasonal heat, are making things difficult, but I will endure.

    I had a long discussion with a friend of mine today regarding training and plans for the long term, I'm beginning to consider that I may--in 1-2 years--have a physique worth competing with, so this is something for me to keep in mind.

    I've also begun to think of what sort of routine I will pursue in PCT (though it is still several weeks away) along with the fact that there seems to be no "tried-and-true" program for bodybuilders in the vein of The Cube, Wendler's 5/3/1, or Madcow/Stronglifts 5x5 for powerlifters/strength athletes. I do enjoy heavy training and perhaps will run 5/3/1 with the Boring-But-Big accessory sometime down the line after maximizing my gains with the current volume, which is in fact a major change from my previous training styles which largely emphasized the 3-6 repetition range.

    Micro-regulating routines can be cumbersome at times, and I think we all suffer more than we would like to admit from turning this "marathon" into a "sprint" for size gains, but I know I must be patient.

    Looking forward to some heavy squats tomorrow, provided I get enough rest!

    Consumption:
    Meal A: 100g Oats, 1 scoop Casein, 1 scoop Isolate
    Meal B: 100g Oats, 2 scoop Casein, 1 cup Egg Whites, 4 tbsp Peanut Butter, Spinach, Tomato
    Meal C: 4 slices Ezekiel Bread, 200g Chicken Breast, Spinach, Tomato
    Meal D: 300g Sweet Potato, 200g Chicken Breast
    Meal E: 2 scoop Casein, 2 Whole Eggs, Spinach, Tomato

    ~3136kcal, 51.5g at, 295g carb, 372g protein

  28. Training: Squat Complex
    --
    BB Squat: 375x5, 380x5, 380x5, 380x5, 380x5
    BB Deadlift: 275x10, 320x10, 350x8, 360x8
    --
    Leg Extension: 110x15, 130x15, 150x10, 170x10, 190x10, 190x19
    (Unilateral to Exhaustion: 70x10, 50x20)
    Unilateral Hamstring Curl: 50x10, 60x10, 70x10
    --
    Calves
    Leg Press Extension (plates per side): 3x25, 3x25, 4.5x20, 4.5x15, 4.5x15, 3x20

    E****lent session today; after the squats and deadlifts I was completely gassed and had to turn to isolation lifts for the pump. I'm pleased with the 380 squat for reps as well. My legs are absolutely fried and dropping the standard pairing of legs with another muscle group made a huge difference. The pictures don't really show it all too well, but I had quad and hamstring vascularity that I've never seen before, which was encouraging.

    Consumption:
    Meal A: 100g Oats, 1 scoop Isolate, 1 scoop Casein
    Meal B: 100g Oats, 2 scoop Casein, 1 cup Egg Whites, 4 tbsp Powdered Peanut Butter, Spinach, Tomato
    Meal C: 4 slices Ezekiel bread, 200g Chicken Breast, Spinach, Tomato, 2 scoop Casein
    Meal D: 4 slices Ezekiel bread, 200g Chicken Breast, Spinach, Tomato, 300g Broccoli
    Meal E: 30g Almonds, 2 scoop Casein

    ~3414kcal, 58g fat, 313g carb, 410g protein

  29. An Extension of Thanks

    I just wanted to make a distinct post to thank henryv, author of the Total Flex Blog--which I'm sure many of you are well familiar with--and representative of both Iron Legion and Antaeus Labs, along with the minds and staff of AL and IL, respectively, for hooking me up with two bottles of the now-discontinued AL Trenazone to augment the rather large dosing protocol I am employing for this run.

    My prior experience with Trenazone was during my SD/Trenazone/Stano run, which was successful on all fronts and logged to positive feedback. I encourage and hope that many of you will consider transdermal dienolone--to be released in a vamped-up formula via Iron Legion under the title "Dienazone--as a non-methyl component to any bulking or recomposition run. In a PH market where cost-effective, non-methylated compounds are few and far between, a transdermal dienolone product is a blessing and well worth the investment for its versatility and potency.

  30. very good ish so far brotha, very, very detailed and def some beastly workouts, keep destroyin it!
    Everyday Is a Great Day To Die Hard
    Jesus Christ himself has blessed me with many gifts, one of them is knocking someone the fck out!
  

  
 

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