KG's Journal

[Kaliman91]

GOAL: LBS gains with BF loss
EXPERIENCE: 2+ years
WORKOUT: 4 days split
NUTRITION:
HEIGHT:241
WEIGHT:5'11
BF:low 20's
MAXLIFTS:dont do them
Thought i would throw my journal up in here also. I have kept one on FR.com/MM for a year and half.But i figured with all the knowledge in this forum i would paste it here too.
I finished a 3 week 10mg M1T and 1 squirt twice a day cycle and am now on my 3rd week of PCT and will start one more 2-3 week cycle but i will see how 20 mgs affects me.Depending on how things go i will go 2 weeks and then go to a 3rd if all goes well.
My last cycle was done with a caloric deficiet of 300-600 a day. Gained about 7-8 lbs and lost 5bs PC.But kept the strength and lost a good amount of BF.
I will keep this same diet again really hope to see some loss of BF and some strength and mass added.
I will post each days workout weight reps and if i was up or down from the following week or if they were Personal Bests which i set all personal bests on the last cycle with the exception on squat.
I will post my routine later today i have chest and bi's today.

 

[Kaliman91]

Chest/Bi's

Flat Db's
50's 10 reps
90's 5 reps
135's 7 reps same as lastweek
130's 8 reps Up 1 rep
115's 9 reps Same as lasteweek


Incline Db's
110's @ 8 reps lost a rep
110's @ 7 reps lost a rep


Cable Crossovers
200 10 reps
200 10 reps
180 12 reps

Db curls Alternating
25's 10 reps

55's 9 reps
no rest
40's 7 reps

55's 6reps
no rest
40's 6 reps

Hammer curls
55's 8 reps
No rest
40's 7 reps

55's 7 reps
No rest
40's 6 reps
20 Mintes of HIIT on Eliptical trainer.
OK workout i guess nothing special stregnth wise, weights are down just a tad my workout was pretty intense though.Keeping the cals up a few hundred over maintaince right now untill Sat when i start my cycle again then i will lower them 200-600 per day again.
Got some legs tomorrow.

 

[sifu]

g\GOOD TO SEE YOU OVER HERE MORE OFTEN MAN. GOOD LUCK WITH THE CYCLE.

 

[NPursuit]

Good to see you posting over here Kali. Good luck on your next cycle.

 

[jefflong3323]

Good luck buddy

 

[Kaliman91]

Hey thanks yall!

Legs

Squats
135 10 reps
225 5 reps
355 5 reps Lost 1 rep
355 5 reps
285 9 reps Lost 2 reps

Hack Squats
270 10 reps
270 9 reps
270 8 reps

Seated Calves(Finally got these fixed)
115 15 reps
160 13 reps
170 12 reps
180 11 reps

Standing Calf machine
495 15 reps
495 12 reps
495 12 reps

Leg Curls
135 12 reps
135 9 reps
135 8 reps
135 7 reps
Finally got our new seated calf machine.Havent had one in almost a year :? I had a feeling that my numbers were gonna be down but they werent as bad as i thought they might be.Wasnt the most intense workout i took longer rest periods between sets but overall i cant complain.
Tomorrow is a off day just some cardio and abs.

 

[Kaliman91]

Shoulders/Tri's

Db Presses
25's 10 reps
70's 5 reps
100's 8 reps Failed on 9th rep
100's 7 reps Failed on 8th rep
100's 7 reps


Laterals
50s 7 reps
45's 11 reps Up 1 rep
45's 9 reps


CGBP (Db's)
115's 8 reps
110's 9 reps

Skulls
95 5 reps
130 7 reps Up 1 rep PB SS to CGBP 9 reps
115 8 reps Up 2 reps SS to CGBP 9 reps
115 7 reps Up from 95 @ 7 reps SS to CGBP 9 rep
Great sets here. Good form.


Pressdowns
200 12
200 11

Pretty good workout i think i found out why my shoulder presses have lagged the past few weeks. I wasnt going wide enough and it seemed to be taking the stress off the shoulder and more on the tri's with a narrow'er grip.I switched it up and it seemed to help with all 3 of my sets and i got PB's on skulls also.
I tell you what i am still setting some Personal Bests while i am off cycle i cant wait till this next week when i am on i will be killin my PB's big time.

 

[Kaliman91]

Back/Traps

Deads
135 10 reps
225 6 reps
385 6 reps
385 2 reps
405 Failed WTF? 385 for 6 reps but 20 more lbs and i cant even do 1 rep. :x


HS Low Rows
290 8 reps
290 7 reps
250 13 reps
250 10 reps

Lat Pulls
210 8 reps
200 7 reps
170 10 reps

Rear Delt flys
100 12 rep X 3

Skipped traps today.
Pretty short workout only about 45 minutes today since i skipped traps. Well this is my last workout before cycle M1T again.I got some more stuff in the mail as a just in case.
I got another bottle of Nolva and 2 bottles of tgel with 10 g's of 4ad for each one.Even though i have a half a bottle of each still left i figured i might as well make sure i have some extra just in case..

 

[Trapark666]

Hey thanks yall!

Legs

Squats
135 10 reps
225 5 reps
355 5 reps Lost 1 rep
355 5 reps
285 9 reps Lost 2 reps

Hack Squats
270 10 reps
270 9 reps
270 8 reps

Seated Calves(Finally got these fixed)
115 15 reps
160 13 reps
170 12 reps
180 11 reps

Standing Calf machine
495 15 reps
495 12 reps
495 12 reps

Leg Curls
135 12 reps
135 9 reps
135 8 reps
135 7 reps
Finally got our new seated calf machine.Havent had one in almost a year :? I had a feeling that my numbers were gonna be down but they werent as bad as i thought they might be.Wasnt the most intense workout i took longer rest periods between sets but overall i cant complain.
Tomorrow is a off day just some cardio and abs.

You girl, stop doing 5 reps squats and get back up to 20 reppers.

 

[Kaliman91]

Yeah i know i am big pussy!

Actually i am thinking of gettin back to them after my cycle.With the M1T it is very hard to dead and squat. Holding the weight for 4+ minutes to do 20 reps is a death certificate for my low back.BUt once i finish it i will be back at them.

 

[Kaliman91]

Chest/Bi's

Flat Db's
50's 10 reps
100's 5 reps
135's 8 reps Up 1 rep
135's 5 reps Up from 130's @ 8 reps Not sure what happen
115's 11 reps Up 2 reps from lastweek Get set


Incline Hammer Strength (switched from DB inclines)
220 9 reps
220 7 reps


Cable Crossovers
200 11 reps Up 1 rep
200 11 reps Up 1 rep

Bi's
Db curls
25's 10 reps
45's 10 reps
45's 8 reps

Hammer Curls
45's 10 reps
45's 9 reps

Concentration Curls
30's 10 reps x 2

I have really been sacraficing form for weight on my curls lately so i decided to drop the weight and focus more on working the muscle then moving the weight. Made a huge difference one of the better bi's workouts i have had in a long time.
And on Incline Db's i really have a hard time feeling this exercise all i seem do be getting is some minor pain in my rear delts for a few minutes after each set. It does go away after a few minutes though. So i will give Hammer Inclines a shot for a few weeks then i will go back to DB declines which i really like.
Great workout though real happy with it.
Got legs tomorrow.

 

[sifu]

So how is it going bro?

 

[Kaliman91]

Hey Sifu whats up brotha?Long time!
Nothing much to say yet its still early but i can say i kept most of my gains(stregnth/mass) from the previous cycle. And i will be breaking all those PB's by the end of the week.My weight is already up 7 lbs from lastweek mostly due to creatine and i upped my cals a bit.I decided to up my cals this time to a few hundred over maintance and see what i can do as compared to a few hundred less.This will be my last cycle for awhile.
This is the second part of my M1T cycle and i did a 1 test cycle at the end of the year. So i have pump some serious cash and drugs into my body its time to give it a break.

Got legs today

 

[sifu]

That's great that you kept all of your gains. So you didn't gain as much but you kept it all, hell I would take that anyday.

 

[Kaliman91]

Legs

Squats
135 10 reps
225 5 reps
355 7 reps Up 2 reps
355 6 reps Up 1 rep
285 11 reps

Hack Squats
270 11 reps Up 1 rep
270 10 reps Up 1 rep
270 9 reps Up 1 rep

Seated Calves
115 15 reps
180 12 reps Up from 160 @ 13 reps
180 11 reps Up from 170 @ 12 reps
145 11 reps

Standing Calf machine
495 17 reps Up 2 reps
495 12 reps


Leg Curls
135 12 reps
120 11 reps
120 10 reps
120 9 reps

 

[Trapark666]

Ahem, what kind of a leg workout is that? I don't see any reps over 15 and that was for calves. Don't make me drive to Mizzu and lock you into that squat rack until I see a 20 rep set.

 

[Kaliman91]

Shoulders/Tri's

Db Presses
25's 10 reps
70's 5 reps
100's 9 reps Up 1 rep
100's 8 reps Up 1 rep
100's 7 reps Failed on 8th rep


Laterals
50s 8 reps Up 1 rep PB
45's 12 reps Up 1 rep
45's 10 reps Up 1 rep
My form on the 50's wasnt the best i need to work on it. I only really got 5 good reps and then cheat for the other 3 reps.

CGBP (Db's)
115's 9 reps Up 1 rep
110's 9 reps

Skulls Super Set to CGBP
95 8 reps
130 8 reps Up 1 rep PB SS to CGBP 8 reps PB
130 6 reps Up from 115 @ 8 rep SS to CGBP 8 reps
115 7 reps SS to CGBP 8 reps



Pressdowns
200 13 Up 1 rep
200 11

All good strength gains on just about every set.I am getting much worse back cramps at 20mg ED then i was at 10mg.Besides that no other difference in sides from 10mg to 20 mgs.Gotta monitor the gains closely to see if the gains are greater or the same...no reason to have worse sides and have the same gains.

 

[Kaliman91]

Back Traps

1 Arm Db Rows( Dropped Deads during cycle)
50 10 reps
85 5 reps
125 11 reps
125 8 reps


Hammer strength Low Rows
290 9 reps Up 1 rep
290 7 reps Up 1 rep
250 10 reps

Lat Pull Downs
210 9 reps Up 1 rep
210 8 reps Up 1 rep
170 11 reps Up 1 rep

Rear Delt Fly (Machine)
110 12 reps
110 12 reps
110 12 reps

Shrugs
135 10 reps
225 10 reps
315 10 reps
315 10 reps

 

[Kaliman91]

Chest/Bi's

Flat Db's
50's 10 reps
100's 5 reps
135's 9 reps Up 1 rep
135's 7 reps Up 2 reps needed help on last rep
120's 9 reps Up from 115's @ 11 reps


Incline Hammer Strength (switched from DB inclines)
240 9 reps Up from 220 @ 9 reps
240 8 reps Up from 220 @ 7 reps


Pec Deck***
130 10 reps
130 10 reps

Bi's
Db curls
25's 10 reps
50's 10 reps
50's 8 reps

Hammer Curls
50's 9 reps
50's 9 reps

1 Arm DB Preacher culs Curls
35's 10 reps
35's 8 reps

*** Had to switch from Cable crossovers to the Pec Deck.

One of my best chest workouts ever. Felt very good and thos 135's felt much lighter then they have been.I really feel like i got in 2 great sets. I think alot had to to with having a good spotter.I will be going up to the 140's nextweek no doubt.
ANd this was also one of my best bi workouts too :wink: Still keeping the weight low and paying more attention to form then weight and this really hit my bi's hard.

 

[Kaliman91]

Legs

Squats
135 10 reps
225 5 reps
375 4 reps I think i jumped up in weight a bit to quick
355 7 reps Up 1 rep
355 5 reps

Hack Squats
290 11 reps up from 270 @ 11 reps
290 9 reps up from 270 @ 10 reps
290 8 reps Up from 270 @ 9 reps

Seated Calves
115 15 reps
180 13 reps Up 1 rep
190 11 reps Up from 180 @ 11 reps
190 9 reps

Standing Calf machine
495 18 reps Up 1 rep
495 13 reps Up 1 rep


Leg Curls
135 12 reps
135 9 reps
120 10 reps
120 9 reps
Good workout today although i think a 20lbs jump in weight from lastweek was a big mistake. I should have only went up 10 lbs but i had to try it. I really dont like going less then 5 reps cause i seem to start losing form with these lower reps.
Tomorrow is an off day no cardio no nothin.

 

[Kaliman91]

Shoulders/Tri's

Db Presses
25's 10 reps
70's 5 reps
100's 10 reps Up 1 rep
100's 9 reps Up 1 rep
100's 8 reps Up 1 rep


Laterals
(form has been weak on these so i just focused on form and not the reps and it showed with much few reps on each set)
50s 6 reps
45's 10 reps
45's 8 reps

Seated Laterals (Never tried these) Much more difficult then standing
35's 10 reps

CGBP (Db's)
115's 10 reps Up 1 rep
115's 8 reps

Skulls Super Set to CGBP
95 8 reps
135 6 reps Up from 130 @ 8 reps CGBP 8 reps
130 6 reps Up from 115 @ 8 reps CGBP 9 reps
115 7 reps SS to CGBP 8 reps
First set weight was just a bit to heavy to get many good reps i think i need to stick to 130 for another week then try and go up did 8 reps but they sucked.


Pressdowns
200 13
200 11

Not the most impressive of workouts my presses were good but my laterals are starting to suffer just due to some pain in my form arms while raising the weight up on each rep.
Skull form is getting sloppy too i guess i am just tryin to psuh myself so hard i think i need to bring it down 5-10lbs and keep my form cause i am really starting to get some aches in my forearms and a little in my elbows too.
Weight is up to 255 thismorning though this makes it now 14 lbs and i just finished my second week of my cycle. I ran outta swoleV2 though and i am almost outta creatine.SO i guess i will just order some more and stay off till after my cycle is over then add it in again.