gibsonj4's Havoc 5 Week Log!

gibsonj4

gibsonj4

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Hey Everyone, it's been awhile since i have been on the board posting but I figured I would start up a log since I am running a PH.

****EDIT: Running this as a 4 week cycle now****

Stats are as follows:
Weight: 187-189lbs
Height: 5'9"

Dry Measurements:
Chest: 40.5"
Arms 15.5"
Thighs: 23"
Calves 15"
Forearms: 12"

Current PRs
Bench: 315x1
Deadlift: 475x1
Squat 315x1

Goal is to gain some size before starting to slowly cut down for my first show in October. I would like to maintain BF and get up 192-195lbs.

Supplements and Dosing:

RPN Havoc 30/30/40/40
Krealkalyn Creatine
Fish Oil (7g per day)
CLA (10g per day)
Vitamin D3 (5000 IU daily)
Multivitamin
Taurine for BPs

PCT
Nolva (On hand if needed for gyno signs)
TRSv2 from Primordal Performance

Workout Regimen
I will be doing a Push/Pull/Leg plan which will look something like this:
Day1: Pull (Back, Biceps) - High Carb
Day 2: Legs & Calves - Medium Carb
Day 3: OFF - Low Carb
Day 4: Push (Chest, shoulders, triceps) - High Carb
Day 5: Abs and Cardio - Medium Carb
Day 6: OFF - Low Carb

Diet:
My diet is very simple. High carb days:
Meal 1:1.5 Cups Oatmeal, supplements, 1 cup rasberries, low calories maple syrup, Protein shake
Meal 2: Turkey Casserole (Ground turkey, black beans, brown rice, mild cheddar cheese 610 kCal/60g Protein/70g Carbs tastes awesome), low-fat yogurt)
Meal 3: Protein Shake
Meal 4: Same as Meal 2
Post-Workout: Protein Shake, chicken breast & broccoli
Meal 6: Same as Meal 2

~3500kCal

Low Carb Day
Meal 1: 1/2 Cup Oatmeal, Protein Shake
Meal 2: 7oz Chicken, Franks Red Hot, 1.5 Cups Broccoli
Meal 3: Protein Shake
Meal 4: Same as Meal 2
Meal 5: Same as Meal 2
Meal 6: Fruit, Protein Shake

~2000kCal

Low Carb days will ONLY be on non-workout days. I also unfortunately have scoliosis which is why I started working out in the first place. Part of my drive to do a competition is to prove I CAN do a show and place well even if I have this issue.

I will get some pics up soon. I will be updating stats/sides/gains every few days. Thanks!
 
gibsonj4

gibsonj4

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Starting Weight: 187.6lbs. Quick Picture (not best quality sorry)



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So yesterday did my push day which consisted of (not including warmups):
Decline BB Bench - 185x15, 225x10, 225x10
Incline DB Bench - 55 x 12, 75x10, 85x8
Flyes - 25x10, 25x10, 30x10
Superset Front Raises/Laterals - 15x10x10, 20x10x10, 25x10x10
Shrugs - 135x15, 135x15 (slow with 2 second hold at top)
Weighted Dips - 25x15, 25x18, 25x18
Tricep Pressdowns - 100x15, 140x12, 165x10

All exercises are done in slow movement to get best form and muscle contraction. I am really focusing on hypertrophy and feeling the muscle work versus moving weight as fast as possible.

Overall, no really effects yet from the Havoc but diet is going really well having cooked most of my food (as usual) for the next days. Tonight will be Pull exercises. I have decided to skip abs today due to the fact I will be out of town this weekend for the holiday and want to get a pull and leg workout in by the weekend.

Lats were still sore from last workout so I did lighter back day

Pull Day (Back & Biceps)
Unilateral Pulldowns: 90x12,140x10,180x10,230x8
Standing Cable Lat Pulldowns: 50x12, 50x12, 70x10
DB Rows: 75x12, 90x12, 105x10
Wide Grip Lat Pulldowns + Narrow GRip (2 sec hold at bottom): 100x12x12, 115x12x12, 145x10x10

Barbell Curls: 45x15, 65x15, 95x10, 105x8
DB Curls: 25x12, 30x12, 35x10, 50x8
Standing Cable Curls: 50x10, 60x10, 70x6

Not an amazing workout due to soreness. Tomorrow will be doing legs which are fresh so should be a good workout. Only noticeable side from the Havoc is a little more vascularity when cold (arms were 16" today cold) so hopefully more good stuff to come!
 
gibsonj4

gibsonj4

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Weight: 189.2lbs. (+1.6lbs.)

Yesterday was a pretty rough day. Our 1 year old is teething so she was up at 5AM (I went to bed at 2AM doing work). So that day I was absolutely exhausted and didn't eat too well. Today was a pretty good day tho as far as diet/energy/lifting. Diet and workout is below:

Meal 1:
10mg Havoc
1.5 Cups Oatmeal
1/4 Cup Light Syrup
2 Scoops Whey
1 Cup Frozen Strawberries

Meal 2:
8oz Chicken Breast
1.5 Cups Oatmeal
Gatorade

Meal 3:
3 Cups Turkey Casserole
Water
10mg Havoc

Meal 4:
1 Cup Frozen Strawberries
2 Scoops Whey

Pre-Workout:
1 Scoop Cellucor C4
3mg AAKG
3mg Beta Alanine
750mg Cissus

Workout:
Squats (ATF): 135x20, 225x12 225x12, 135x20
Hamstring Curls: 90x12, 110x12, 120x10, 130x6
Extensions: 80x12, 90x12, 120x10, 130x8
Leg Presses: 450x12, 540x12, 630x8
Seated Calve Raises (2 second hold at top): 90x15, 135x10, 135x8, 160x8
Calve Extensions: 140x15, 180x15, 200x15

Post Workout:
10mg Havoc
2 Scoops Whey
1 Cup Strawberries
750mg Cissus
3mg AAKG

Meal 6:
8oz Chicken Breast
1 Cup Turkey Casserole
9g CLA

Overal no intense sides yet. Weight is up a tad but nothing out of the ordinary and strength is the overall the same.
 
gibsonj4

gibsonj4

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Body Weight: 190.2lbs (+2.6lbs)

Had a pretty good weekend of eating (ham, prime rib, double cheese mashed potatoes, salmon...mmmmm) so I def got enough calories. Today's diet looks like this:

Meal 1: 1.5 Cups Oatmeal, 2 Scoops Whey, 1 Cup Frozen Strawberries, 10mg Havoc
Meal 2: Mcdonalds! Chicken Nuggets, large fry, large ice tea, 10mg Havoc
Meal 3: 2 Scoops Whey, 1 Cup frozen strawberries
Meal 4: 8oz Chicken Breast, Brown Rice, Edamame 10mg Havoc

Will post sides/workout later
 
gibsonj4

gibsonj4

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Weight: 190.2lbs (+2.6lbs)

Weight has stayed consistent but overall:

Vascularity (8/10): Definetly increased vascularity even the wife noticed this.

Strength (9/10): Squat reps have gone up for 225lbs ATF squats and hit 275x7 on bench on push day as well as a two sets of dips with 90lb weight resistance added.

Recovery (5/10): I only give this a 5 because the back pumps have started and this sucks :( dosng taurine but it really only does so much. I have found water has been the best solution for this for some reason/just making sure I stay hydrated.

Overall pretty happy going to bump up to 40mg next week.
 
gibsonj4

gibsonj4

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Well, took some updated measurements since I am almost two weeks in:

New measurements:
Chest: 41.75" (+1.0")
Arms: 15.75" (+.5")
Calves: 15.0" (N/C)
Thighs: 24" (+1.0")
Forearms: 12" (N/C)

I am very cautious on measurements and this is the real deal. Very happy as I have felt I have lost some body fat as well.
 

masodonis

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Well, took some updated measurements since I am almost two weeks in:

New measurements:
Chest: 41.75" (+1.0")
Arms: 15.75" (+.5")
Calves: 15.0" (N/C)
Thighs: 24" (+1.0")
Forearms: 12" (N/C)

I am very cautious on measurements and this is the real deal. Very happy as I have felt I have lost some body fat as well.
That's pretty significant since you've dropped bf too! Well done!

Can't wait to start my havoc course in a few weeks!
 
gibsonj4

gibsonj4

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That's pretty significant since you've dropped bf too! Well done!

Can't wait to start my havoc course in a few weeks!
YUp I'm really liking it. I ran a cycle with trenadrol and really liked it then too. Up to 193 as of this morning. Goal is to get near 200 and cut down for an NPC show in October and compete at 174.

Update with some pics. As I said I have scoliosis so I am trying to work on posing around this.


 
gibsonj4

gibsonj4

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Starting getting some wicked back pumps last night in the morning but the Taurine really helps @3g.

Also, got my first examination and treatment at a chiropractor today. He is an active amateur bodybuilder and I think he will actually be able to assist with my back issues :) Overall, I am still very happy with this cycle and have bumped up to 40mg a day. Will post any new sides/PRs.

Those who have ran the compound standalone, have you kept most of your gains through PCT?

Hit some PRs on bench tonight:

Flat DB Bench: 60x15, 100x12, 110x10 (PR)
Incline Smith Press: 155x12, 175x10, 175x10
Decline BB Press: 225x8, 185x12, 135x15
 
gibsonj4

gibsonj4

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Did a back and bicep day yesterday and tried deadlifts a I haven't done them in about a month. 315x12, 405x7 were my best sets but back pumps really were hitting hard during my workout on top of already being a little sore from the Deadlifting. Overall, I feel like I have lost fat and gain a few pounds. My weight is still around 192-193 but I look leaner and my abs are definitely showing more than usual. One more week then PCT!
 

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