[Sky9]

I decided to compress my previous log into an easier to read format. This was my experience with Hypertrophy Specific Training and Superdrol.



Goals
1. Drop BF% to around 11-12%
2. Build Lean Mass



Starting Stats-June 6, 2005
Age - 22yrs old
Starting Weight - 187lbs
Height - 5'10"
Starting Bodyfat - 16%



Ending Stats-July 31, 2005

Age - 22yrs old
Starting Weight - 191lbs
Height - 5'10"
Ending Bodyfat– 9.8% measured, about 10% IMO


Cycle Schedule
Week 1: 1x15
Week 2: 1x15
Week 3: 1x10 1x5
Week 4: 1x10 1x5
Week 5: 2x8
Week 6: 2x8 On cycle with Superdrol
Week 7: 3x5 On cycle with Superdrol
Week 8: 3x5-8 On cycle with Superdrol
Week 9: 2x5 PCT, keeping the weight the same, but dropping the volume
Week 10: 2x5 PCT
Week 11: 2x5 PCT
Week 12: 2x5 PCT
Week 13: 2x5
Week 14: 2x5



HST Exercises

Barbell Front Squat
Barbell Stiff Leg Deadlift
Incline Dumbbell Bench
Dips (weighted)
Chin Ups (weighted)
Single Arm Dumbbell Rows
Barbell Shrugs
Dumbbell Shoulder Press
Dumbbell Lateral Raises
Dumbbell Rear Delt Flies
Dumbbell Curls
Straight Bar Tricep Pushdown
Calf Raise
Push Up to Failure
Abdominals
Rest



Regular Supplements taken through cycle and PCT
Whey Protein Isolate (GF Pro)
Flax Seed Oil
AST Multi
CNW CEE
Chromium Picolinate
CNW Citrulline Malate

Other Supplements
Weeks 1-5: NutraSport ECA Stack, Twinlab Yohimbe Fuel
Weeks 6-8: Superdrol and CNW Taurine
Weeks 9-12: PCT

PCT
Nolva is liquid tamoxifen citrate from our good friends over at Custom Nutrition Warehouse, thanks Matt.
Week 9-Day 1: Clomid 200mg
Week 9: Clomid 50mg, Nolva 42mg or 3ml, Fenugreek 2g
Week 10: Nolva 35mg or 2.5ml, Fenugreek 3g
Week 11: Nolva 21mg or 1.5ml, 6OXO 600mg, Fenugreek 4g
Week 12: 6OXO 600mg, Fenugreek 5g
I had great success with clomid last time and because I have a little left over Im going to try and use it up.



HST Weeks 1-2 (15 reps): Using ECA stack. On a slight calorie deficit. The first two weeks of training at 15 reps was grueling and extremely hard. Workouts had very short rest periods and made me feel nauseous many times. Total workout time was about 30min/workout. Cardio which was done on some off days was a 3 mile run down by the river.



HST Weeks 3-4 (10 reps, then 5 reps): Using ECA stack and a little yohimbe. On a slight calorie deficit. Started at 184lbs and around 14-15% BF. These two weeks was a little less gut wrenching, but still very hard. Ran my 3 mile loop very often these two weeks on my non-lifting days.



HST Week 5 (2 sets of 8 reps): Using ECA stack and a lot of yohimbe and citrulline malate. Eating around maintenance calories. I weighed around 182-183lbs this week and dropped down to around 12-13% BF pre-superdrol.



Superdrol Week 1 / HST Week 6 (2 sets of 8 reps): Using Superdrol (10mg ED), Citrulline Malate, and Taurine. Started cycle around 182-183lbs and 12-13% BF. Eating around maintenance calories. Strength and stamina increased, but very little weight gain. Felt very energized within 15-30min of taking my SD. Ended the week at 185.5lbs for a gain of 2-3lbs in the first week.



Superdrol Week 2 / HST Week 7 (3 sets of 5 reps): Using Superdrol (20mg ED), Citrulline Malate, and Taurine. Eating around maintenance calories. Started to feel back pain, but taurine helped. Still no noticeable shutdown, libido is good and the boys were hanging low. Ended the week at 189lbs, a gain of 3-4lbs for the week and 6-7lbs increase for the cycle.



Superdrol Week 3 / HST Week 8 (3 sets of 5-8 reps): Using Superdrol (20mg ED), Citrulline Malate, and Taurine. Eating around maintenance calories. Continued to feel back pain, but taurine helped. On second lifting day, BF was measured by Gold’s gym personal trainer before working out using 3 point test on the left side of my body and based off of 189lbs, measured at 9.8% BF, which I think is a little low, but made me smile non the less. Final weight is 191lbs and bodyfat is around 10%. Time to start PCT.

[david4zero8]

Looking forward to the pictures. Great recap thread!

[Paracelsus]

Sky9,



Could you provide some subjective and qualitative feedback concerning your use of Citrulline Malate? Specifically, how was endurance affected on the three-mile run and, if the run was timed, did your pace improve? The only study I can find reported beneficial effects, but the subjects were previously untrained/sedentary.

[Sky9]

Sky9,



Could you provide some subjective and qualitative feedback concerning your use of Citrulline Malate? Specifically, how was endurance affected on the three-mile run and, if the run was timed, did your pace improve? The only study I can find reported beneficial effects, but the subjects were previously untrained/sedentary.

Citrulline Malate. It has become one of my favorite pre-workout supplements. About 15 min after taking 3-5grams I can feel myself swell up. It is a noticable difference for sure. I did take it before running and found that it does make a slight difference in endurance related sports. As far as increased pace from taking it, I did not notice this, however I just like to consistanly run 7-8 min miles for cardio, so I wasnt really trying to break the aerobic threshold here. I did notice that my legs would swell a little bit more, but that just happens when working any body part after taking it. It is a supplement that is a novelty IMO, meaning that you dont need it, but its fun to take. For myself I would have to say I enjoyed its benefits more for lifting than running. However, it did make a difference when running, I felt like my muscles were being fed a little better, for a lack to better words to describe it. If you have interest in trying it, I would recommend trying it. Its cheap and there is no down side to its use from what I can tell or have read. I got mine from custom nutrition warehouse and the quality was very good, as usual.

[Giantz11]

Sky.....Great log man....Good stuff seem like you def put on some LBM while droppinig some FM.....Looking to do the same thing! Thanks for the great log and great details.

[sikdogg]

That was a great cycle... assuming that you are now 11% BF, you lost ~9lbs of fat and gained ~13lbs of muscle. Good job...

[diamonddave]

Thanks for the info! What method did you used for bodyfat measurement?

Thanks,
dd

[Sky9]

Thanks for the info! What method did you used for bodyfat measurement?

Thanks,
dd

I used the accupoint calipers and a one point test up until I had it done at Gold's gym the other day (three point test) so its possible that I started lower than 16%BF. Im going to take some final pics tomorrow morning after working out. I will post all of my pictures back up here this weekend.

[david4zero8]

I used the accupoint calipers and a one point test up until I had it done at Gold's gym the other day (three point test) so its possible that I started lower than 16%BF. Im going to take some final pics tomorrow morning after working out. I will post all of my pictures back up here this weekend.

Is it possible for you to take this 7pt caliper test outlined in the following link please:

http://www.abcbodybuilding.com/magaz...stingguide.htm

[Sky9]

Is it possible for you to take this 7pt caliper test outlined in the following link please:

http://www.abcbodybuilding.com/magaz...stingguide.htm

I will have to have somebody help me, but I will try to do it this weekend, no promises though.

[Sky9]

Just got back from a Gold's gym were I was thinking of joining and they had a rule board up on the wall.
Some of these rules just seemed kinda dumb IMO: No drinks other than water, but I like a WPI shake during workouts sometimes. Also you are supposed to bring a towel everytime you workout to wipe down equipment, but they dont supply the towels. And the kicker, NO CHALK ALLOWED. Ive never heard of that at a gym that is supposed to be a gym made for lifting, not one of those "fitness gyms". Oh well, I think Im gonna check out some other gyms in the area till I find one I like.

[Anarchy939]

Just got back from a Gold's gym were I was thinking of joining and they had a rule board up on the wall.
Some of these rules just seemed kinda dumb IMO: No drinks other than water, but I like a WPI shake during workouts sometimes. Also you are supposed to bring a towel everytime you workout to wipe down equipment, but they dont supply the towels. And the kicker, NO CHALK ALLOWED. Ive never heard of that at a gym that is supposed to be a gym made for lifting, not one of those "fitness gyms". Oh well, I think Im gonna check out some other gyms in the area till I find one I like.

the manager must be a homo.

[Sky9]

the manager must be a homo.

Yeah, it really made me think, what the hell kind of place is this. A ***** trendmill house, or a gym for lifting. They did have quite an impressive dumbell rack, but still. I was putting up 90's on my incline dumbell press and people stopped to watch. Im not even that big or strong and it was like a specticle, not motivating to me. I like it when people are pushing themselves so hard they have veins popping out of their necks and it looks like we are all sweating out pure test. The kind of gym where someone will walk up and spot you if you need without asking, but before they even touch your elbows or wrists or lats, they scream in your face about how much you need to put that weight up or how this set means everything in you life at that very moment. I want to think that there is no world outside of what my hands are on when I grab a weight, and this gym didnt really make me feel that way. I will go back for this week to see if the crowd changes with different times, but this was just the first impression.

[Fireproof]

I will have to have somebody help me, but I will try to do it this weekend, no promises though.

I'll make it easy on you. Just use this calculator I have on my site. It uses the same formula. Actually - it uses two formulas. If you want the 7-point test, just enter the first 7 caliper measurements and leave the last 2 blank. If you want the 9-point test, fill 'em all in.

ClutchFitness.com 7-point and 9-point BF Calculator

[david4zero8]

I'll make it easy on you. Just use this calculator I have on my site. It uses the same formula. Actually - it uses two formulas. If you want the 7-point test, just enter the first 7 caliper measurements and leave the last 2 blank. If you want the 9-point test, fill 'em all in.

ClutchFitness.com 7-point and 9-point BF Calculator

Beautiful!

[Sky9]

I'll make it easy on you. Just use this calculator I have on my site. It uses the same formula. Actually - it uses two formulas. If you want the 7-point test, just enter the first 7 caliper measurements and leave the last 2 blank. If you want the 9-point test, fill 'em all in.

ClutchFitness.com 7-point and 9-point BF Calculator

Very nice site, thank you, makes it a little easier for me.

[Fireproof]

No problem - glad to help. By the way - nice results on your cut! I'm sure the visual results are as compelling as the stats.

[Anarchy939]

according to that I sit at 7.4% body fat ..I think I'm more around 10%

[Sky9]

I have gained about 8-9lbs, but I look porportionatly bigger. I feel thicker in my arms shoulders and legs, but dont think that there is a dramatic body composition change to be noticed from the SD cycle, only that I got bigger all around.

[Fireproof]

according to that I sit at 7.4% body fat ..I think I'm more around 10%

It's all in the skill of the skinfold measurements. That's why it's difficult to assess bodyfat %. A few measurements in error can throw the results up or down by a couple percent.

[Fireproof]

I have gained about 8-9lbs, but I look porportionatly bigger. I feel thicker in my arms shoulders and legs, but dont think that there is a dramatic body composition change to be noticed from the SD cycle, only that I got bigger all around.

Bigger is good.

[Anarchy939]

It's all in the skill of the skinfold measurements. That's why it's difficult to assess bodyfat %. A few measurements in error can throw the results up or down by a couple percent.

Yeah, usually I take the same measurement 3 times then average the result.

[Sky9]

Im gonna try and get my girl to help me with it tonight, should be interesting, haha

[bioman]

Great work Sky...nice overall transformation..especially for only 6 weeks. I'm about your same height and when I was 190 I looked pretty similar. Boosting up to 200 is where it gets really sick, lol. It's where your extremeties start outpacing your core thickness..and where you pass a mirror and you're like "Holy ****, is that me?!"

Ahhhh, I need to get back to that point. This has been the summer of catabolism. lol

[Sky9]

Great work Sky...nice overall transformation..especially for only 6 weeks. I'm about your same height and when I was 190 I looked pretty similar. Boosting up to 200 is where it gets really sick, lol. It's where your extremeties start outpacing your core thickness..and where you pass a mirror and you're like "Holy ****, is that me?!"

Ahhhh, I need to get back to that point. This has been the summer of catabolism. lol

Thanks bioman, I cant wait to hit 200. Hopefully before Janruary I can hit my goal while staying relatively lean. I would like to keep my BF right around where it is or even drop a little. I have lots of ideas for the future, but right now I just need to make it through PCT without gaining fat. When I came off my 1ad/4ad cycle, I gained some fat during PCT, and I really dont want to do that this time.

Catabolism is BAD. Last summer I trained with my schools lacross team and I dropped tons of weight. I went from 185-165 in like 3 months. Most of it was fat, but some was muscle and that was the worst feeling. That was when I decided to not do that again. So what happened over the summer. What is your weight now? I cant wait till my extremities start getting like what your describing!