PP/Fini Cycle Log of a Novice
02-28-2006 07:41 PM
SCHWEET! My own trophy!
Even though I told myself I'd give myself 1 cheat meal a week I haven't been able to do it yet. I know what you mean about not cheating and being careful while on the stack. I feel that if I'm going to invest this kind of time and money into something I really need to try and do it right. And I mean RIGHT.....well...as right as I know how at this stage. Each stack will teach me something new but I'm doing my best with the information I've got for this stack. I'm not going to cheat, I know I can stay the course for the entire 4 weeks of cycle and 4 weeks of PCT. I mean what's 8 weeks of your life? I hope it's worth it at the end of it all.
02-28-2006 07:42 PM
Felt really tired and fatigued when I woke up this morning. Iím not sure why. Iíve been sleeping really well. At about 10 or so it went away and I started feeling a lot better. I was happy about that since today is chest day and I really need to do a lot of work on my chest. I actually need more work on my shoulders and triceps but hey, who doesnít love chest day? By workout time (12:00) I was ready to go. Workout went well as usual but nothing extraordinary like vascular tightness or huge raging adrenaline pumps. Iím hoping that kind of stuff starts to come this week since I upped my doses but I may have to hope for next week. Hereís where Iím at today with my exercises.
Incline Bench 2 warmup sets, working sets 8x135M, 8x135H, 7x135H
Decline Bench 2 warmup sets, working sets 8x135M, 8x135H, 8x135H
Incline Flyes 2 warmup sets, working sets 8x40M, 8x40H, 6x40H
Incline Bench 2 warmup sets, working sets 10x135E, 7x165H, 6x165H
Decline Bench 2 warmup sets, working sets 8x165M, 6x175H, 6x165H
Incline Flyes 2 warmup sets, working sets 10x40M, 8x45H, 7x45H
Please keep the snickering to yourself. Yes, I know. I told you I was weak at bench. I mean 135 DECLINE??? Good grief. I was once able to do twice that. Iíd be lucky to push 200 on the flat bench which is still pretty bad for my weight. I still feel itís more my tris and shoulders. They tend to give out long before my pecs start to really ache. Well, I had to start somewhere and I swore Iíd be truthful with the log so there you have it. Itís still a good gain from where I was just 5 days ago! Onward and upward.
Tomorrowís my off day so unless I have something important to report Iíll catch up again on Thursday.
03-01-2006 12:13 AM
You will make gains. I remember my first stack ever was VPX SYNGEX 1 and SYNGEX 2 stacke together for 4 weeks. I had never trained hard, ate right and even getting 8 hrs sleep b4. I ended up gaining 10 rockhard solid than a mutha pounds. I gave that cycle all i had, not even one cheat meal. I took in 12 oz chicken Breast and 1 cup of brown rice like 4 times a day and drank 3 weight gainer shakes, and one postworkout blend.
Originally Posted by Smallone
Keep it going bro, keep it going
03-01-2006 12:28 AM
Originally Posted by Smallone[/COLOR
Bro so you too have the weak triceps problem. One of my old clients had thesame problem. Here is what you do. Since your triceps are weak, you will not be able to fatigue you chest enough to spur growth, so you should start your chest workout like this
PEC DECK or FLYES: 2-3 sets warmups and 2 alllout working set (I mean allout madman intensity). Then without resting jump right on to the incline bench.
INCLINE BENCH: 4 working sets
DECLINE BENCH: 2 warmups 3 working sets
note:this is a prexhaustion workout so you will not be as strong as if you just went straight to incline bench. But you muscle would have taken a beating from flyes or pec deck that when you hop on the incline bench and start pressing, the muscle fibers will be sreaming help help!!and that my friend is a very good thing.
as for the weak triceps, you might want to incorporate some dips, close grip and skull crushers into your workout, you will need more volume in there too, as they require more work, since that are lagging behind.
03-01-2006 08:17 AM
I'm on it! The pre exhaustion thing is a great idea. I know it won't allow me do much weight but I'm more concerned with growth right now than how much weight I can push up. I'm making that change for next week.
I do isolation on Sat with my bis and tris per your suggestion. I'd like to do dips but when should I slide those in? Last exercise on chest days? On Sat after or during the tris? I used to actually enjoy dips and I'd love to work them back in somewhere.
03-01-2006 12:06 PM
Originally Posted by Smallone
I'd do the dips on both days!!! On chest days, lean foreward so you recruit more chest. On tricep days, try to stay erect so it works the triceps more.
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03-01-2006 03:02 PM
Originally Posted by RenegadeRows
I may as well! I could certainly use the extra work on the tris. The days are spaced far enough apart where it may be OK to do both days. My recovery has been great on this cycle so far!
03-02-2006 08:00 PM
OK. Had a great day off. It’s such a catch 22. You don’t want to take a day off since you’re on cycle but man it’s nice to have a break. I had a great workout today. I really think this stuff is starting to kick in finally. It’s kinda weird though. I don’t have the urge to wanna push weight around or anything. No heightened aggression at all, nothing out of the ordinary, no massive pumps, finish a hard set of something and you don’t feel like putting your fist into a wall, no flushed face or anything that would typically be misconstrued as a ‘rise in testosterone’ or anything like that. The strength is just there. I don’t know how else to put it…..it’s just…..there. I will say I like it! If I could do it I’d never go off of this stuff. I sleep well, I’m focused, my workouts are great, and I’m gaining strength. I’m pleased most with how my legs are adjusting. They seem to really be coming along well for strength gains. The upper body is still bad but maybe it will follow soon. Overall I’m really still a weak, fat, weenie boy but the gains are slowly coming. Here’s how it went today compared to the week prior with commentary. Some of this may get a little confusing but I’ll do my best to sort it all out for you.
Deadlifts 3 sets of 8x95 *(See Below)
Deadlifts 2 warmup sets, working sets 12x95E, 9x105M, 6x145H **
Chin Ups 2 warmup sets, working sets 10x-85E, 8x-70M, 8x-55H ***
Barbell Rows 2 warmup sets, working sets 8x95E, 8x95M, 8x105H
Seated Calf Raises 2 warmup sets, working sets 12x80E, 8x100H, 8x100H
Deadlifts working sets 12x115E, 12x135E, 12x155M, 12x185H ****
Chin Ups 2 warmup sets, working sets 8x-40M, 8x-25H, 4xBodyweight
Barbell Rows 2 warmup sets, working sets 8x115M, 8x125H, 8x135H *****
Seated Calf Raises 2 warmup sets, working sets 12x90E, 12x115H, 9x140H
* This was the week prior to starting the cycle. I was just trying to get back into the swing of things from not having done anything in 8 months or so. I wasn’t trying to go for maxes or anything but I do distinctly remember having a hard time with the 8th rep of the last set. So set 3 would be 8x95H. Up to this point I had never done Deadlifts before……ever. How dumb was I? What a great exercise! I’m totally digging them now.
** I did Deadlifts 4 days later on the first day of the cycle and they, as you can see, went much better than the first day. Maybe I was just fatigued the first day or something. Anyway, good improvement.
*** The Y has a Paramount machine where you can stand on a bar thing and use weight as a counterbalance to help assist in dips and/or chin ups. That’s what the negative numbers are for in case you were wondering. So on my last set I did 8 reps with the pin in the 55 weight spot for assistance and was just able to get 8…….with 55 pounds of help. Weak.
**** Diplomats told me to only do 4 sets of 12 so this week I changed to doing that. They felt SOOOO good today for some reason! I just kept throwing weight on and it didn’t seem to slow me down at all. I could have done 15-20 reps at 185 on the last set. I felt SCHTRONG!!!! I think I could have done 200+ for 6 pretty easily.
***** I am a real stickler for good form on all of my exercises. I’m not going to arch my back and swing hard just to throw up a barbell curl and then claim I got 3 more out of the set. I REALLY try to focus on form. If I can’t get the last rep I may cheat a teensy bit but only on the last rep and only if necessary. Well……I cheated a little on the last rep of the last set. But 7 good form at 135 after being at 125 the previous set is still pretty good. It was more of a little ‘oomph’ at the end to get the 8th rep.
Overall I feel I’m making great progress! My back is a little tender tonight from the Deads but otherwise I feel fantastic. I know I get a little long winded in my logs but I know I’ll need all of this info when I get ready to start my 2nd cycle. Thanks for bearing with me.
03-03-2006 09:11 PM
Another good day. My lower back is still tender and little tight but itís getting better. 5-6 nights a week I do some stretching exercises and theyíve really helped a lot. Both in recovery and maintaining some flexibility. I highly recommend working some stretching into your routine if you donít already do it. Iím starting to get the oily skin thing and my muscles are starting to feel Ďtighterí for lack of a better word so the stuff must be kicking in to some degree.
Barbell Shoulder Press 2 warmup sets, working sets 12x30E, 9x40H, 8x40H
Front Raises 2 warmup sets, working sets 9x30H, 8x30H, 8x30H
Barbell Shrugs 2 warmup sets, working sets 10x135E, 10x185E, 10x185M
Barbell Shoulder Press 2 warmup sets, working sets 12x40M, 10x45M, 8x50H
Side Lat Raises 2 warmup sets, working sets 8x20M, 8x20H, 8x20H (First Week of these)
Front Raises 2 warmup sets, working sets 12x30H, 10x35H, 8x40H
Barbell Shrugs 2 warmup sets, working sets 12x185E, 10x235H, 8x275H
03-04-2006 09:54 AM
Hey Smalls, Check this out bro, you want to do deads every other workout, so thats twice a month bro, you might make better gains that way. Thats what i have been doing and i have made mad gains. I read about this way from and article that Milos Sarcev wrote.
03-04-2006 10:11 AM
So do Deads every other LEG day? Or just do Deads every other week on a different day than legs? Still twice a month either way but not sure if I should separate them from my leg days.
Originally Posted by diplomats
03-04-2006 02:56 PM
Originally Posted by Smallone
No you should do deads only on back days bro. Something like this
CONCERNTRATES MORE ON WIDTH OF BACK
Chin-ups (wide grip)
seated cable rows (wide grip)
CONCERNTRATES MORE ON THICKNESS OF BACK
Cable pulldowns (wide grip)
One Arm dumbell rows ( resting the arm on your inner thighs)
Alternate between each workouts working width in one week and thickness in the next etc
Doing squats and deads on leg day, assuming you are going really hard, you know allout intensity, could lead to overtraining. So just stay with Leg press, Squats, hack squats, etc
03-06-2006 12:09 AM
OK Dips. I'll move Deads to every other week. Here was your first routine for me when I started.
Monday: Incline Bench, Decline bench, Incline flyes. (5 sets and reps should fail at the 8 rep, 5 sets involve 2 warm ups and stretching and 3 working sets)
Wednesday: Squats, Leg press, Hack Squats (5 sets and reps should fail at the 8 rep, 5 sets involve 2 warm ups and stretching and 3 working sets)
Thursday: Barbell curls, Incline curls, preacher dumbell curls (same set as above). Skull Crusher, close grip, pushdown.
Saturday: Deadlifts, Chin-ups, Barbell rows (deads stay at 4 sets 12 reps)
Sunday: Shoulder press, sidelaterals, front raise.
I haven't changed much from your suggestions. I've only changed the days I do things on so that I'd have Wed and Sun off instead of Tue and Fri. Heading into my 3rd week do you have any other suggestions to add/subract from the routine?
03-06-2006 12:22 AM
Did a bunch of isolation exercises today for Biís and Triís. Workout wasnít quite as focused as the rest of the week had been. I really pushed hard this last week and probably need some recovery time. Tomorrow will be that day. I donít have my workout cards with me at the moment but everything was up at least 10lbs on most everything. Barbell curls, Incline Curls, Preachers, Dips, Skull Crushers, and pushdowns were the exercises. Iíll post weights if anyone ends up interested.
03-06-2006 12:26 AM
Off day. Got up later than usual but was fatigued most of the day. Took a nap in the afternoon and am still ready for bed at 10. Iím really glad I took the whole day off to rest. I wanna be ready for the next two weeks. I need to make as much progress as possible in the next two weeks since I really only work out 10 of the next 14 days Ďon cycleí. Skin is definitely more oily. I am still fat but I am looking wider and feeling more Ďfullí. I will weigh myself tomorrow and that will hopefully give me a better idea of how Iím coming along. According to the Accu Measure 2000 I appear to be down about 2% on the BF. Iím hoping to hit that point pretty soon where some guys start gaining about a pound a day. I wouldnít mind Ďlookingí the same fat wise if I were 10lbs heavier. Start of the 3rd week tomorrow! This should be where the fun REALLY begins!
03-06-2006 08:50 PM
OK. I saw her face. Now Iím a believer. This is the start of my 3rd week so I weighed myself again today. Same scale. I weighed in at 209! Thatís 9lbs up from where I started. The AccuMeasure 2000 shows I should be down about 1-2% BF. Itíll be hard to know until the real caliper reading is taken again but Iím feeling alright!
Another good day at the gym. All leg lifts were up 20, 30 or more pounds. I damn near passed out a couple of times. I have to remember to BREATHE during squats. Have I mentioned how much I hate legs?
03-07-2006 09:03 PM
remember, heavy leg workouts build the entire body to a certain extent, after u start seeing results in your legs u will come to love the pain, good log, keep training like there is no tomorrow....
03-07-2006 11:31 PM
You're right. I know I've read a hundred times that legs are a good building block for the rest of the body and it's been my experience that as my legs grow so does my upper body but DAMN it wears my ass out! I just get puking tired after a good leg workout. Thanks for posting and reading. It's nice to see another 30-something guy participating. Are you/Have you run any cycles or stacks?
Originally Posted by RipdnTxs
03-07-2006 11:33 PM
Iím still having some occasional Ďheavinessí in my chest from time to time. I had it again today so I decided to check the BP. Both readings came up 122/79 with a heart rate of 59. Nothing too awful bad but Iím keeping an eye on it. I had a great workout today. I took Dips advice and did the Ďpre exhaustioní exercises for the pecs and MAN did my boobies hurt! I really fatigued them today and while my weights were way down it sure was a great pump! I felt H-U-G-E when I finished and it didnít wear out my delts and tris before hitting the pecs. Iíll be right backÖÖÖÖI canít hardly stand myself. My flatulence is enough to make my eyes water and I had to leave the room. I think itís the Muscle Milk but Iím not quite sure. Anywhat, it was a great workout. Iím trying to get all I can from this cycle in the next two weeks. I did cardio after work and when I came home to take a shower I could really start to tell that things were blowing up. Iíd be happy to stay at 209 if I could lose another 2-3%BF but I donít think thatíll happen in two weeks. I have an off day tomorrow which is kind of a bummer Ďcause Iím feeling SO good right now but I know resting is the right thing to do and Iíll still do cardio. Iíd have to say Iím pretty sold on this cycle and it looks like Iíll be stocking up on this stuff for some future work.
03-08-2006 10:26 AM
great job dude. Keep at it bro. keep at it
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